In an ideal world, soccer snacks should tip the scales toward healthy, since hungry players will inevitably reach for whatever they can to refuel— whether or not it’s full of sugar, and salt. Here are nine healthy and delicious soccer snacks for soccer moms and dads to add to coolers and tote bags for after practice or a big game. They’re a great alternative to treats like chips or cupcakes that might give you a quick burst of energy, but not much in the nutritional long run.

Soccer Snacks To Help You Bounce Back Fast

These soccer snacks will not only help replenish expended energy, they’re also easy to keep fresh in an insulated backpack cooler that will hold an even temperature for hours. Your sandwiches, fruit, and beverages will stay ready to eat and delicious, even if the game goes into overtime.

1.  Bag ‘O Dates

Dates are energizing and unmessy! We recommend Medjool dates because they are dry enough to keep from sticking, but any species of larger dates will work. Order online, where you’ll find significant savings.

Prep: divide dates into zip-lock bags -- three or four per small baggie – so they are ready to handout. A big bowl of dates isn’t recommended, as they are easy to overeat.

2.  Juicy Oranges

Fresh oranges are traditional and reliable but we love them because they are nutritious, portable, and hydrating.

Prep: Slice 12 navel oranges “with” the orange (with the “poles” or navels on each end) in four or five cuts; slice again to make half-moons.

3.  Dusted Corn Chips

It’s tempting to buy store-bought chips. They are five hundred times faster, but we recommend baking. Store-bought chips are loaded with PUFAs (polyunsaturated fatty acids) with dubious health effects. Use “fresh” corn tortillas at your local Mexican food mart if possible.

Prep: Cut corn tortillas into four strips, then halve. Add 8 cups of these strips to a (large) baggie with: ½ tbs garlic powder, 1 tbs salt, ½ tbs chili powder. Toss, then lay out on two cookie sheets and bake at 350 for 15-20 minutes. (Optional: toss in ½ tbs oil for crispier “authentic” chips).

4.  GORP

The standard soccer snacks include GORP aka "Good old raisins and peanuts". Salted nuts are a must, as the salt and sweet blends for a delicious, high calorie and easy mess-free snack. Know your team’s peanut-allergy status and skip this snack if there is any doubt, or use almonds or pretzels instead of peanuts.

Prep: Mix 2 cups black and 2 cups golden raisins with 2 cups nuts (cashews and macademias are least likely to cause allergies). Put into individual ½ baggies for 12 quick individual servings.

5.  Healthy Popcorn

Save money and time by buying popcorn in bulk along with brown paper lunch bags. This homemade alternative is far cheaper than pre-packaged, microwaveable popcorn.

Prep: Use ¼ cup popcorn per brown baggie; add, then fold bag over three to four times. Put in microwave for three and a half minutes, but at the 3:15 begin to listen for popping less than every two seconds. Add salt or butter, if desired.

6.  Carrot N Celery Wraps

These soccer snacks are hydrating, provide sodium (in the celery and ham), and don’t make a mess.

Prep: Peel and cut carrots into strips three to four inches long and ½ inch wide. Repeat with celery. Wrap with thinly sliced ham (or mild cheese) and secure with toothpick. Put three of each into baggies for individual servings.

7.  Watermelon

This is one of the easiest summer soccer snacks on the planet, during July-September when melons are plentiful and cheap.

Prep: Slice melon into wedges for small hands, about an inch thick. Serve in large bowl, and keep salt shaker on hand because some folks do prefer a salty watermelon.

For an added twist, freeze the watermelon beforehand to make it extra refreshing!

8.  Banana Chips and Peanut Butter

Banana chips are an easy alternative to the fresh fruit while on the go.  Bring a container of peanut butter to use as a dip for Dip them in peanut butter for some added protein!

9.  Homemade Popsicles

Popsicles are an awesome and refreshing halftime snack and the perfect thing to throw in your icemule cooler before a soccer game.  Avoid the corn syrup and excess sugar by making homemade popsicles with real fruit juice.  Throw in some berries or slices of fruit to add some yummy texture.

10.  Cukes N Cheese Mini-Sandwiches

Cucumbers are hydrating and refreshing, while cheese is universally beloved by all sentient beings.

Prep: slice English cucumbers (they are longer, thinner, and don’t need peeling) into ¼ inch rounds. Slice sticks of “string cheese” into ¼ inch pieces (mozzarella is best). Make “sandwiches” with cukes for “bread” and spear with a toothpick; 3-4 per baggie.