Top Snack Replacements

CHRIS ROSENBLOOM, PHD, RDN, CSSD of usaswimming.org

How many times have you reached for a bag of chips while studying, or guzzled a 20-ounce soft drink because you were thirsty? Swimmers burn a lot of calories and snacking is a good way to replace calories lost in exercise and replenish nutrients for the next practice or meet. However, mindless snacking when you are bored or stressed out often leads to poor choices. So next time you want a snack, ask two questions. “Am I really hungry?” and “What can I eat that will support my training?” Here are some ideas that are nourishing, satisfying, and tasty:

When craving a salty snack:

• Whole grain pretzels with salt and sesame seeds
• Pretzel crisps
• A cup of soup
• Salted, smoked almonds

When craving a creamy snack:

• Hummus 
• Creamy cheese wedges
• Peanut butter or almond butter
• Greek yogurt

When craving a sweet snack:

• Dried fruit mixture
• Frozen grapes
• Berry smoothie
• Fruit-filled cookies (fig, strawberry or blueberry filling)

When craving a crunchy snack:

• Air-popped popcorn
• Whole grain crackers
• Raw, fresh veggies
• Granny Smith apple slices

When craving a beverage:

• Flavored sparkling waters (lemon, lime, raspberry)
• 100% fruit juice mixed with club soda
• Iced green or black tea with lemon
• Water infused with strawberries
  

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Chris Rosenbloom is a professor emerita of nutrition at Georgia State University and provides sports nutrition consulting services to athletes of all ages. She is the editor-in-chief of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition and editor-in-chief of an online Sports Nutrition Care Manual for health care professionals. She welcomes questions from swimmers, parents and coaches. Email her at chrisrosenbloom@gmail.com.