Sporty Snacks & Kit Bag Ideas

Fruit and Vegetables

• fresh fruit
• dried fruit e.g. raisins, ready-to-eat apricots, figs, dates etc
• fruit juice
• tinned fruit - look for individual ring-pull tins e.g. 'Fruitini' and 'Australian Gold' Cool Fruits in natural juice
• chopped vegetables (with low fat dips e.g. salsa, yogurt)

Milk and dairy

• yogurt - chilled and long-life varieties
• low fat fromage frais - e.g. Yoplait Petits Filous 'Frubes' - fromage frais and fruit puree in tubes
• yoghurt drinks e.g. Fristi Yoghurt Drink, Yop, supermarket own brands
• milkshake drinks and smoothies e.g. Dunn's River Nourishment, Mars milk drink, Nesquik, Frijj, supermarket own brands
• rice pudding and custard " look out for individual ring-pull tins and individual pots as ready-to eat (cold)
• Bird's 'Hot n Fruity' custard pots - just add boiling water
• low calorie and tow fat hot chocolate/malted milk drinks

Bread Group and similar lower fat food items

• Kellogg's 'Nut ri-Grain' bar
• Kellogg's 'Pop Tarts'
• » McVitie's 'Go Ahead* range of snack bars, biscuits and cakes
• Jacob's Vitalinea bars - plum fruit and chocolate-orange varieties
• Jordan's 'Prusli' and 'Crunchie' bars
• Quaker Harvest Chewy/Crunch bars
• low fat flap jacks e.g. Cookie Coach Company '90% Fat Free Flap Jacks'
• 96-99% fat free cakes e.g. Trimlyne 'Rich Genoa', 'Carrot and Orange' and 'Sultana. Apple and Cranberry' cakes
• scones - fruit and plain
• currant buns and tea cakes
• malt loaf and raisin bread
• bagels
• crumpets, pikelets, fruit and plain 'English' muffins
• lower fat and plain biscuits e.g. Rich Tea, Garibaldi. Fig Rolls, Jaffa Cakes
• breakfast cereal and milk - now available in some chilled cabinets as ready-to-eat
• rice cakes, bread sticks and low fat crackers
• rice pudding - look out for individual ring-pull tins custard, low fat -available in individual pots, ready-to eat (cold)

Mixed Food Group

• sandwiches, rolls, pitta pockets filled with low fat fillings
• instant pasta meals - John West's 'Alt Day Light Meals' and Tuna Light
• Lunch', Ye Old Oak 'Anytime Snacks', Knorr's Taste Breaks
• Instant noodles, rice and pasta in pots *
• soups with added pasta, beans or lentils e.g. Bachelor's 'Soup with Pasta'
• cold pizza
• cold rice salads

Foods high in sugar-carbohydrate and lower in fat

• individual milk/plain chocolate vanilla choc-ice
• sorbet
• ready-to-eat pots of fruit jelly
• Jacob's Vitalinea Oven Baked crisps
• individual jam tart
• ice cream (not luxury)
• Kellogg's Rice Krispies Squares
• Kellogg's rice krispies Chocolate Squares
• marshmallows
• jelly babies and similar jelly sweets
• wine gums
• carton ready-to-eat jelly
• 'Australian Gold' Cool Fruits in Jelly
• Fry's Turkish Delight
• Mars Bar
• Heinz microwave tinned sponge puddings (chocolate/jam/sticky toffee/lemon/treacle) and supermarket own brands - serve with custard!

NB Not all snacks are low in energy (calories) - discuss the best choices
with your sports dietician if you are watching your weight * Useful savoury snacks for traveling - just odd boiled water or eat straight from the tin
Note: Inclusion of named foods and drinks is for information only and implies no endorsement