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Q: My son leaves for his ball games some days at 4:30 p.m. and we don’t get home until 9:00 p.m. What kind of snacks can he eat during this time that will satisfy his hunger and are healthy, too? Trish of Ladera Ranch   A: Healthy snacks on the run involve planning. On Sunday night, cut up veggies (broccoli, carrots and cherry tomatoes) and pre-portion them in individual baggies. Do this with whole grain crackers or popped microwave popcorn, too, and you can quickly grab them in a time crunch. Also, buy tuna kits and string cheese, and stock up on apples and oranges. Or pack a freezer lunch pack to keep foods cold. Fill it with yogurt or cottage cheese, a turkey or tuna sandwich, hummus and veggies. Erin Silva is a registered dietitian and nutritionist for The Fitness Camp in Irvine. Go to: thefitnesscamp.com Q: How much water should a child drink each day? Does this amount change as the child gets bigger? –Larry, of Costa Mesa A: The formula for assessing the recommended fluid intake is based on a child’s weight, not age. A 23- to 44-pound child needs roughly 35-50 ounces of fluid per day. A child weighing 44 to 65 lbs may need 51-57 ounces per day. An easy rule of thumb, however, is to look at the color and clarity of the urine. Typically, an indication of proper hydration is clear pale- or light yellow-colored urine. Dark or cloudy urine is a sign of dehydration (as is increased thirst and low urine output). Fluid needs may be higher with increased losses (such as fever, diarrhea, vomiting or sweating). Water is the preferred liquid, as juice should be limited in children to less than 4 ounces per day due to their high sugar content. Although milk (or milk substitutes) may be another good option, if well tolerated.   Erin Silva, MS, RD, CNSD is a registered dietitian/nutritionist for The Fitness Camp “boot camp” in Irvine. Website: thefitnesscamp.com > Send us your nutrition questions. Go to: ocfamily.com and click on “Feedback”

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