Produce an Athlete

Tips on Healthful Eating with fruits and vegetables for Young Athletes


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Produce an Athlete Snack Suggestions

Youth sports practice and game events are great opportunities to include fruits and vegetables. There are endless and creative ways to include a diversity of flavors, colors and textures. Presentation modes, offering choices and role modeling by coaches and parents can help to “produce” youth sports athletes.

Please always follow safe food handling suggestions … refer to safe food handling checklists and newsletter leaflets:


Healthy Meetings Checklist
Healthy Food Projects Checklist
Healthy Food Fundraisers Checklist
Healthy Recipes & Cookbooks Checklist
Food Safety Checklist for Food Handler Hygiene
Food Safety Checklist for Food Fundraisers, Food Shows & Food Demonstrations
A Pyramid List of Food Suggestions, Choices and Options
Modifying Recipes- How to Decrease Fat in Your Recipes
Project Lean Recipes

Newsletter Leaflets:

Jump Start Your Day with Breakfast
Choosing Sensibly
Aim for Fitness
Keeping Food Safe
Wishing You a Healthy Holiday
The Office Refrigerator
Build a Healthy Base
Healthy Meetings Checklist
How Much Are You Eating?
Plan Safety Into Your Summer Grilling
Simple Ideas for Smart Snacking
Store it Right
Family Meal Time
Turkey 101: Stuffing, Throwing, Roasting, & Storing
Holiday Feasting
Fabulous Fruits & Vegetables
Where Do Your Favorite Foods Fit?
Nutrition Month Tips to Lower Fat
Balancing What You Eat With What You Do

The following are examples...

Combination Ideas for after the Game

  • sweet bread tuna sandwiches, 1% or skim chocolate milk, banana or apple, hard pretzels and fruit
  • soft pretzels and fruit (***link to soft pretzels recipe in recipes section***)
  • peanut butter sandwiches and fruit
  • popcorn and fruit
  • animal crackers and fruit
  • trail mix and fruit
  • baked chips, salsa and fruit
  • small boxed cereal (with or without milk) and fruit
  • pudding and fruit
  • flavored gelatins and fruit
  • yogurt and fruit
  • tortilla chips and fruit salsas
  • cookies and fruit

Water - the Basic Nutrient

  • Chilled bottled water
  • Chilled lemon water
  • Chilled lime water
  • Frozen water “iced cakes”

Fruits - Chilled fresh, frozen, canned/whole, peeled, sliced, cubed fruit cocktail

  • acerola
  • apple
  • apricot
  • banana
  • orange
  • papaya
  • peach
  • plum
  • persimmon
  • pineapple
  • pommelo (jabon)
  • star fruit (5 fingers, carambola)
  • surinam cherry
  • tangerine
  • watermelon
  • honeydew melon
  • cantaloupe
  • kiwi
  • lychee
  • mango
  • cherimoya
  • grapefruit
  • grape
  • cherry
  • dried fruit and cereal (example: Kix and dried cranberries/cherries/raisins)
  • frozen fruit pieces or frozen whole fruit (examples: drain canned fruit, lay on tray, freeze; peel oranges, freeze whole; peel bananas, dip in orange juice, freeze whole)
  • “bottled/canned/boxed” 100% fruit juices
  • 100 % juice “iced cakes” (example: 1 can 100% frozen juice concentrate with 1½ - 2 cans water … freeze in small paper cups)
  • fruit “sandwiches”: bread/rolls/peanut butter/sliced fruits; cinnamon optional
  • bananas, mangoes, papayas and other fruits “marinated in 1) skim milk and coconut flavoring, 2) orange juice and almond flavoring, 3) pineapple juice and coconut flavoring, 4) evaporated skim milk and almond flavoring … also good as frozen fruit cocktails
  • any of the above with: flavored yogurts, pina colada sauce (*** link to recipe in recipes section ***)

Vegetables - Chilled fresh, frozen, canned/whole, peeled, sliced, cubed fruit cocktail

  • cabbage slaws with fruit
  • vegetable sticks with dips (see recipes section)
  • pumpkin chunks
  • somen salads
  • pasta salads (use local ethnic pastas like saimin, somen, pansit, etc.)
  • tomato salsas with vegetable chunks
  • potato chunks with dips
  • peanut butter rolled in manoa lettuce leaves
  • tomatoes, green onions, and round onions lomi-lomi style

Prepared Recipes

Pina Colada Sauce
Soft Pretzels
Peanut Butter Cookies
Oatmeal Cookies
Apple Turnovers

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Disclaimer - Wash with soap and water, or use alcohol-based waterless gel, or use hand-sanitizing wipes

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This website has been a project of the
Food Science and Human Nutrition
(FSHN 452)
Nutrition Education classes(Spring 2002 & Spring 2005)
with Dr. Dian Dooley.



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••••• Updated June 17, 2014 •••••

University of Hawaii at Manoa Department of Human Nutrition, Food & Animal Sciences Department of Family & Conusmer Sciences Cooperative Extension Service Nutrition Education for Wellness Home