On a sports tour, it’s more important than ever to keep your kids fuelled with healthy snacks. As we exercise, we have to fill up on natural, energy-releasing goodies to keep us going, otherwise our performance suffers and we become more prone to injury. Of course, there will be the odd bag of sweets being passed around the bus, but fend off hunger with some of these kid-friendly healthy options:
Full of protein and calcium, small amounts of snackable cheese are a godsend for hungry kids. You can cut slices of cheese into interesting shapes, to make their lunch look more interesting.
High in protein and fibre, peanut butter makes great P&J sammies, but that can be a pretty boring option. Peanut butter is so versatile that you can add it to bite sized treats or even turn it into a frozen yoghurt ice lolly.
Not all cakes are bad for you. Vegetable or fruit based muffins look like a tempting treat, but can be packed with goodness. Experiment with banana bread or zucchini muffins to sneak extra veggies into your kid’s diet.
Obviously, cereal isn’t the most portable dish, but you can make delicious cereal cups out of whole grain foodstuffs. Just cover with yoghurt and dried strawberries before refrigerating.
The great thing about wraps is that you can pack in tasty combinations which touch on every food group. When it comes to fillings, you’re spoilt for choice, but a three bean wrap with avocado and lettuce is delightful.
Hard-boiled eggs for lunch is a bit 19th century, but they are packed with iron and protein, so try to sneak them into your kid’s lunchbox.
Houmous can be a great protein-packed dip for chopped carrots or even smothered in between snack-sized flatbreads.
Seeing as they taste like candy, smoothies are one of the easiest ways to get fruit into children’s tummies. Be sure to equip your kid with water and a small smoothie for the journey.
A bag full of dried fruit, nuts, and popcorn comes in handy on long trips. Seeing as it’s packed with vitamins and minerals, as well as protein, it’s a simple nutritional powerhouse. That failing, just provide a box of raisins.
Who needs to eat sweet pancakes hot? Make them crepe thin and use them like wraps. You can fill your pancakes with an assortment of fruit and a dash of maple syrup or honey.
Again, this is cereal dressed up as dessert. You can’t go wrong with a healthy oatmeal cookie recipe.
Sweet Potato Crisps
Bake thin slices of sweet potatoes for delicious on-the-go chips. Wrap up in greaseproof paper and maybe even provide a sweet chilli dip, if you’re feeling adventurous.
A small box of banana cream is a healthy alternative to ice cream, and is equally as scrumptious!
Oh, check out Pinterest for some inspired ideas; while for some great junior rugby tour journeys, check Burleigh Travel’s mini junior rugby tour page.