Summertime can be just as busy, if not busier at times than the school year.  I am a busy mom of two boys, ages 6 and 9 who race dirt bikes, so from April until October we are on the road most weekends traveling to different tracks for their races. 

These races are an all-day (and sometimes 2-day) event, the racetracks are typically out in the middle of nowhere and they may or may not have concessions.  For anyone who is the least bit health conscious, the concession stand is certainly not the place to look for even the slightest healthy options. 

Of course, it's fine to eat those foods once and awhile but for me, I'm left feeling bloated and like there's a brick in my stomach.  It's also not the best choice for the athletes either as highly processed foods can leave them feeling sluggish and not able to perform at their highest level.  

A caveat before we dive in- this advice is for children and families on the go for activities like summer camps, and traveling sports.  This is not for the young adult who is a semi-professional or professional athlete- their nutrition requirements must be very individualized and based on several factors including what kind of sport they are playing.  

One of the main things to keep in mind is balance.  Yes, carbohydrates are essential, but so are repairing proteins and healthy fats.  If kids are given a lot of high-sugar foods and beverages during the day, they are missing out on some key nutrients that will improve their energy and performance level.  Obviously, we don't want to give them heavy foods that will slow them down or cause an upset stomach, but we want to make sure that they take in some protein and fat.  

Simple Snacks

Whether you're going for a one-hour T-ball game, or a high school baseball double-header, here are some simple snacks to pack to help fuel your athlete: 

• A combination of things like fruit, such as apple slices, grapes, cut up pineapple or melon, paired with peanut butter (I prefer the individual cups to make it easy and more sanitary), or string or Babybel cheese. 

• Yogurt is another good option because it alone has a good combination of carbs and protein (as long as it's not one that's loaded with added sugars or sugar substitutes). 

• One of our favorites are "energy bites" which is basically like a healthy no-bake cookie. 

• Making your own trail mix is a great snack as well. Lately, my kids have grown to love sunflower seeds.

• Nuts, seeds, and beef jerky are all good sources of healthy fats and proteins that make for a good snack.  They are a little high in sodium, but if you're healthy and don't have any blood pressure or cardiac issues then a day of higher sodium intake is perfectly acceptable, especially if you are outside during the warmer months sweating and therefore losing more electrolytes.  

To-Go Meals

As for meals, this can get a little trickier depending on how much storage space you have for food. 

• Sandwiches, wraps, and pita pockets are always a good go-to because they're easy and pretty much everyone likes them.  They can be accompanied by fruit, veggies, chips, yogurt, etc.  (And yes, I said chips.  These are not a health food, but Lindsey and I are believers in that all foods can fit into our diet).  If you’re not a bread-eater, a more appealing option might be chicken or tuna salad. If you want to spruce it up a little, you can even do something like make the sandwiches with Hawaiian buns or rolls.

• Cold pasta dishes can be used as a side or a main dish and can easily be made in large batches if you're feeding several people.  

• A salad with fresh veggies and bringing the dressing either in a store-bought container or mason jar is a great idea.  There's just something refreshing about some greens and cold, crisp veggies that is appealing when it's hot outside.  

If you are strapped for time and preparing the day before isn't an option, then a sub sandwich is usually a good option, especially compared to the heavy, greasy burger and fry options.  

If you have access to a microwave, then you have more options like sloppy joes, pulled pork, chili, burgers, etc. These can all be paired with chips, fruit, and veggies with dip, etc.   I've also gone as far as having a "build your own taco bar".  It's easier than you may think- I made the taco meat the day before, had hard and soft taco shells, shredded cheese, shredded lettuce, sour cream, and salsa, and bam!  Mobile taco bar!  I've also done something similar with stir fry: I cooked everything ahead of time then all we had to do was heat and add soy sauce.  

Whatever your travel or on-the-go circumstance is, keep the meals and snacks simple and balanced and it will be a “win” every time.

For the full podcast episode, click here to take a listen!