Between baseball practice, soccer games, pool days, and busy summer schedules, it feels like my boys are constantly on the go and asking for snacks. And as a mom and dietitian, I completely get it!
Active kids need fuel to properly nourish their growing bodies. Whether they’re sprinting across a soccer field, diving into the pool all afternoon, or running nonstop at the park with friends, their bodies are using A LOT of energy. That’s why I always try to keep quick, nourishing snacks on hand that provide a combination of carbohydrates for sustained energy, along with ingredients that help keep them satisfied.
One snack staple I always keep stocked in my kitchen are Natural Delights Medjool Dates! We absolutely love dates in our home because they’re naturally sweet, convenient, and packed with nutrients that active kids need.
As a dietitian, I love recommending foods that are simple, nutrient-rich, and practical for real life. Dates check all those boxes. They naturally contain carbohydrates, which are the body’s preferred energy source during physical activity, and they also contain potassium, which is an important mineral that helps support muscle function and hydration. And as a mom, I appreciate that dates are portable, mess-free, and easy to pair with other nourishing foods.
This snack is one of my boys’ favorites because it tastes almost like candy while still providing some nourishing ingredients. To make, simply slice the dates open, remove the pits if needed, and fill with peanut butter. And if you’re feeling a little fancy, sprinkle a few mini chocolate chips or crushed peanuts on top. Check out this similar recipe!
These are especially amazing during those hot summer afternoons! To make, slice the dates open and fill with a spoonful of Greek yogurt. Top with berries and granola, then freeze for about 1 hour. When done, they taste like a creamy little frozen dessert while still providing nutrients that help support active bodies.
I’m a huge fan of easy snack boxes because they’re simple to throw together before heading out the door. To make your very own snack box, grab a sectioned container or bento box, and add a few of your favorite items, such as:
This combination provides a balance of carbohydrates, protein, and fats to help fuel busy kids during long sports days and summer activities.
One thing I’ve learned over the years is that snacks truly matter for active kids. When children are constantly moving, having easy access to nourishing foods can help support energy levels and keep everyone feeling their best!
Andrea Mathis, MA, RDN, LD (also known as Andy) is a registered dietitian nutritionist and owner of the nourishing food blogs, Beautiful Eats & Things, and Little Eats & Things. She is also the author of The Complete Book of Smoothies: 115 Healthy Recipes to Nourish, Heal, and Energize, and owner of The Beautiful Eats & Things Shop - an online store that promotes body positivity, self-love, and empowerment.
Her unconventional and practical approach to providing wholesome recipes and body-inclusive focused nutrition advice has been featured in the nation’s leading media outlets, including Good Morning America, Women’s Health, Prevention, Huff Post, Shape, and many more. When she’s not running after her two boys, Andy enjoys creating content to encourage self-love and promote body positivity.