On the Road

Snack to Win

Think of snacks as mini-meals.

Focus on whole foods from the five main food groups to satisfy hunger and give your body the extra energy it needs to perform.



That means “protein + produce”. Get enough of each, and you’ll be sure to be on your game.

When energy is in high demand during intense training or after a competition, power up with added carbohydrates.

Here are a few suggestions on how to get what you need:

Protein + Produce Combos+ Carbohydrates for Extra Energy

Grape + cheese kabobs

Add pretzels on the side

Carrots or snap peas + hummusServe with whole grain pita chips
Tuna on cucumber slicesStack on whole grain crackers
Banana + nut butterPut on whole grain bread for a sandwich
Trail MixAdd your favorite whole grain cereal to the mix
Fruit + yogurtSprinkle granola on top
Boiled egg on a small saladThrow the salad in a whole grain wrap
Oranges + handful of almondsAdd popcorn
Small cup of soup or chiliServe with crackers or over small baked potato

Try This Snack: Pizza Cups

Pizza Bites web

These two-bite wonders provide protein, produce and carbs for a winning combo!

  1. Ingredients

    • 1 package of tortillas
    • 1/3 cup pizza sauce
    • ½ cup chopped spinach
    • ½ cup chopped bell pepper
    • 1–1 ½ cups shredded mozzarella

  2. Directions

    • Preheat oven to 400 °. Spray a muffin pan with cooking spray and set aside.
    • Using a cup or circular cookie cutter, cut out 12 circles from the tortillas making sure the circles are big enough to go a little up the edge of each muffin cup.
    • Add 1 tablespoon of pizza sauce to each tortilla crust, then evenly distribute the cheese and toppings of choice.
    • Bake for 10–12 minutes.
    • Remove from oven and garnish with Italian seasoning (optional).
    • Enjoy!

Snack to win

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