(HealthDay News) -- If you want your young athletes to play hard, make sure they're powered up with the right foods.

The Academy of Nutrition and Dietetics offers these suggestions for power meals and snacks:

• Start with a breakfast of whole-grain cereal or whole-grain muffins with fruit. Or begin the day with a yogurt and fruit parfait, with whole grain cereal.
• Pack a breakfast of a bagel, fruit, string cheese, yogurt, juice box and low-fat milk.
• Pack a snack bag to include crackers with cheese, a peanut butter and jelly sandwich, sliced veggies and dip, fruit and trail mix. Use a frozen juice or water bottle to keep perishables cold.
• Offer plenty of water to keep your child hydrated.