Grocery and Convenience Stores: A Better Nutritional Bet At All-Day Events or Tournaments

Avoid Concession Stands

At all day events or tournaments, stopping at a grocery or convenience store is usually a better bet than the concession stand, which typically offers foods that are high in fat, (e.g. nacho chips, cheese fries, and hot dogs) and are expensive. Many supermarkets have a soup and salad bar with a variety of healthy foods. With guidance from parents and coaches, young athletes can find healthy, high carbohydrate, low fat foods in every aisle of the store.

As a general rule, a snack that contains at least 4 grams of carbohydrate for every gram of fat is considered high in carbohydrates, and low in fat. For more information on specific foods, read the label.

Healthier

Not As Healthy

Snack Aisle: Chips

Chips

Among low fat crunchy snack choices are:

  • Popcorn (air popped) (3.5 cups): 108 calories, of which 82% are from carbohydrates and only 10% from fat
  • Pretzels (1 oz.): 108 calories, 83% from carbohydrates, 10% from fat

The following chips are high in fat:

  • Potato chips (2 oz.): 306 calories, of which 38% are from carbohydrates and 58% from fat
  • Corn chips (2 oz.): 306 calories, 43% from carbohydrates, 51% from fat
  • Banana chips (1 oz.): 147 calories, 43% from carbohydrates, 58% from fat

Snack Aisle: Nuts/Seeds

Nuts/Seeds

Though full of nutrients, nuts and seeds are even higher in fat and calories than chips.

  • Peanuts (2 oz. roasted): 344 calories, only 15% from carbohydrates, 73% from fat
  • Almonds (2 oz.): 352 calories, 13% from carbohydrates and a whopping 83% from fat
  • Sunflower (2 oz.): 314 calories, 14% carbohydrates, 76% fat

Snack Aisle: Cookies

Cookies

Cookies provide lots of calories, primarily from fat and sugar. Healthy options include:

  • Fig bars (2): 106 calories, 80% from carbohydrates, 17% from fat (a good sweet snack choice for calorie conscious athletes)
  • Fat-free cookies (Snack Wells® etc.)
  • Chocolate Chip (2): 320 calories, 55% from carbohydrates, 41% from fat
  • Oatmeal (2): 305 calories, 58% from carbohydrates, 38% from fat

Snack Aisle: Bars

Bars

Candy bars are, of course, a favorite snack choice. Most are high in simple carbohydrates and low in fat.

  • Rice cake (1): 21 calories, 75% carbohydrates, 15% fat
  • Granola, fat-free: 80% carbohydrates, 16% fat
  • Breakfast, fat-free: 75% carbohydrates, 19% fat
  • York Peppermint Patty® (1.5 oz.): 180 calories, 76% carbohydrates, 20% fat
  • Milky Way®: 260 calories, 66% carbohydrates, 31% fat
  • Hard candy, jelly-beans, gummy bears, candy corn and licorice provide mainly carbohydrate calories and little or no fat.
  • Snickers®: 270 calories, 43% from carbohydrates, 49% from fat

Bread Aisle: Pastries

Pastries

Most pastry items contain more fat than carbohydrates, because of the fat added in frying or in the fillings.

  • Fat free raspberry Danish: 140 calories, 94% carbohydrates, 0% fat.
  • Hostess® donut: 115 calories, 44% carbohydrates, 55% fat
  • Raspberry Danish: 220 calories, 49% carbohydrates, 49% fat

Bread Aisle: Bread


Because breads are low in fat and high in complex carbohydrates and B-vitamins, they are a good choice:

  • Bagel: 81% carbohydrate, 3% fat
  • English muffin: 77% carbohydrates, 7% fat
  • Raisin bread: 67% carbohydrates, 25% fat
 

Cereal Aisle


Like bread, most cereals are low in fat and high in complex carbohydrates and B-vitamins:

  • Raisin Bran®, Chex®, Wheaties®, Cheerios®, cornflakes
 

Dairy Aisle

Dairy

  • Low-fat yogurt with fruit: 225 calories, 75% from carbohydrates, only 10% from fat. Yogurt is a probably the best choice in the dairy aisle. Unlike ice cream, fruit bars and popsicles, yogurt is nutrient-dense and contains calcium, protein, and B-vitamins.
  • Low fat pudding: 225 calories, 62% carbohydrates, 35% fat
  • Low-fat cheeses and low-fat or non-fat milk are other healthy dairy snacks
  • Ice cream sandwich: 167 calories, 62% carbohydrate, 33% fat
  • Popsicle or fruit juice bar: 100% carbohydrate
  • Dove Bar®: 350 calories, 43% from carbohydrates and 51% from fat.
  • Hagen Dazs® bar, low fat: 43% of calories from carbohydrates, 48% from fat

Fruits And Vegetables

Fruits And Vegetables

Fresh fruit is another healthy choice. Fruit is nearly 100% carbohydrate and supplies vitamins, minerals, and fiber.

  • Banana: 120 calories
  • Apple: 60 calories
  • Orange: 60 calories
 

Cold Drinks

Cold Drinks

  • Fruit juice: 180 calories, 100% of which come from carbohydrates. Note: Your child should avoid fruit drinks or juices during sports, because they are too rich in carbohydrates, they are absorbed more slowly than water or sports drinks, and can cause stomach cramps, nausea, bloating and diarrhea. For tips on ensuring that your child gets adequate fluids while playing sports, click here.
  • Sports drinks: look for ones containing 4-8% carbohydrates (about 36 to 77 calories per 8 ounces). Sports drinks, rather than fruit juices, are the best choice if the goal is rapid replacement of lost fluids, as they are better formulated to replenish bodily fluids rapidly.
  • Regular carbonated soda: 140-180 calories, 100% from carbohydrates. Note: Like fruit juices or drinks, your child should not drink carbonated soda right before, or during, sports.
  • Diet caffeinated sodas are poor rehydration beverages because they are diuretics that increase urination.