With football season just around the corner, many people are spending their weekends (and their Monday and Thursday evenings) watching a packed schedule of games. This fun endeavor is often paired with special foods and drinks, whether served at the tailgate, prepared at home, or delivered. With game day favorites including wings, nachos, dips and all kinds of grilled meats, as well as beer, sodas and other unhealthy beverages, it’s easy to consume excessive calories during a three-hour game – or all-day viewing session. Fortunately, there are many ways to eat good food without succumbing to the high-calorie pitfalls.
5 tips for eating healthier on game day
“Game day can include some of your favorite higher calorie foods,” says Joanna Gregg, MyFitnessPal registered dietitian. “But including some lighter options will help keep intake more balanced while avoiding too many excess calories during play.” Below, she recommends some easy-to-follow exercises for your game day considerations.
1. Keep things colorful
If you’re serving a variety, include a vegetable plate to provide your guests with essential vitamins, minerals and fiber. “fiber helps with refueling and feel fuller for longer This can help minimize snacking,” says Gregg, so it’s a great addition to your lineup.
2. CHANGE THE CRUNCH
Chips are a game day staple, and for good reason – they’re delicious. But try replacing the typical high-fat chips with these Whole wheat pita wedges or Whole grain/seed crackersthat offer a savory crunch in a healthier package.
3. Pass on high-fat dips
Swap in mayonnaise, cream cheese, and other cream-based dips Greek yogurt or cottage cheese. Try mixing ranch seasoning with yogurt, pureeing cottage cheese into your spinach dip, or simply choosing a more nutrient-dense dip like hummus or guacamole.
4. CHOOSE LEAN PROTEINS
Seek lean minced meat when making burgers or trying ground turkey. Grill or bake wings instead of frying them, and try incorporating others lean or plant protein Options like crispy roasted chickpeas or black beans at a build-your-own taco bar.
5. Lighten the dessert
Of course, instead of just serving traditional sweets like cookies and brownies, offer sweet treats like a fruit platter or fruit skewers. “Single-serving treats combined with fresh fruit provide integrated portion management and boost the nutritional value of your game day spread,” adds Gregg.
5 FOODS TO PREPARE AND SERVE ON GAME DAY
With these tips in mind, you’re now ready to prepare and serve a healthier game day spread. Below, Gregg shares five of her favorite healthy options for eating during the game.
1. GRILLED PROTEIN AND VEGETABLE SKEWERS
“Vegetables are a great way to add a satisfying bite, some color, and essential nutrients to a game day spread,” she says. Load the skewers with chicken or beef and your favorite vegetables for a platter full of healthy, portable snacks.
2. GUACAMOLE
“Packed with healthy fat and fiber, Guacamole makes a great dip,” says Gregg. Consider adding vegetable sticks alongside or instead of tortilla chips for a healthier option.
3. WHOLE GRAIN CHICKEN QUESADILLAS
Avoid nachos with fake cheese and instead opt for whole grains and lean proteins. Layer whole wheat or whole wheat tortillas with grilled chicken, cheese, onions and peppers and toast until warm. Cut the quesadilla into small triangles for an easy grab-and-go snack that everyone can enjoy.
4. “JARCUTERY”
You’ve heard of a charcuterie board. Well, that’s how it is, but without the board. Gregg suggests making personal-sized “jarcuterie” by filling small mason jars with cubes of cheese, sausage rolls and vegetables. “It’s perfect for portion control for single servings and makes a great grab-and-go option for snacking and social gatherings.”
5. ENERGY BITES
Cookies are great – there’s no denying that, but energy bites are a sweet treat without the sugar rush. The best part: They can take almost any shape and contain a variety of delicious ingredients. Gregg recommends starting with nut butter, oatmeal, and honey as a base, then adding your favorite ingredients like unsweetened dried fruit, unsweetened shredded coconut, chocolate chips, crushed nuts, and seeds. You can even add more protein with your favorite protein powder, chia seeds or flaxseed flour. Roll everything into small balls, pop them in the fridge until firm, and they’ll be ready to use come kickoff.
THE CONCLUSION
Tailgates and game day parties are supposed to be fun, so don’t worry too much about what you eat. If you feel like it, enjoy it and track how much you consume on game day MyFitnessPal to see how they affect your nutritional goals. By planning ahead and swapping some healthier snacks for your usual football fare, you can enjoy the game and feel good when it’s over.
Originally published October 6, 2021; Updated December 2025
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