With football season upon us, many people are spending their weekends (and their Monday and Thursday nights) watching a packed lineup of games. This entertaining enterprise is often paired with special foods and drinks, whether served at a tailgate, cooked up at home or delivered. With game day favorites, including wings, nachos, dips, and all manner of grilled meats, plus beer, sodas, and other unhealthy drinks, it’s easy for a three-hour game — or a full-day watch session — to involve an inordinate number of calories. Fortunately, there are many ways to eat great food without succumbing to calorie-laden pitfalls.

“Game day can include some of your favorite higher calorie foods,” says Joanna Gregg, MyFitnessPal registered dietitian. “But incorporating some lighter options helps keep your intake more balanced while avoiding too many excess calories during game time.” Below, she recommends several easy-to-follow practices for your game day consideration.

1. KEEP THINGS COLORFUL

If you’re serving a large spread, include a veggie platter to offer key vitamins, minerals and fiber to your guests. “Fiber helps you fill up and feel full longer which can help minimize snacking,” says Gregg, so it’s a great addition to your lineup.

2. CHANGE UP THE CRUNCH

Chips are a game day staple, and for good reason — they’re delicious. But try swapping typically high-fat chips with  whole-wheat pita wedges or whole-grain/seeded crackers, which offer a savory crunch in a healthier package.

3. PASS ON HIGH-FAT DIPS

Swap mayonnaise, cream cheese and other cream-based dips with Greek yogurt or cottage cheese. Try mixing ranch seasoning in yogurt, pureeing cottage cheese into your spinach dip, or just choosing a more nutrient-dense dip, like hummus or guacamole.

4. CHOOSE LEAN PROTEINS

Look for lean ground beef if you’re making burgers or try ground turkey. Grill or bake wings instead of frying them, and try incorporating other lean or plant-based protein options like crunchy roasted chickpeas or offer black beans at a build-your-own taco bar station.

5. LIGHTEN UP DESSERT

Instead of only serving traditional sweets like cookies and brownies, offer naturally-sweet treats such as a fruit platter or fruit skewers. “Single-serve treats combined with fresh fruit provide built-in portion management and boost nutritional value of your game day spread,” Gregg adds.

With those tips in mind, now you’re ready to prep 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 VEGGIE SKEWERS

“Veggies are a great way to add a satisfying crunch, a bit of color and key nutrients  to a game day spread,” she says. Load skewers with chicken or beef, plus your favorite vegetables, and you’ll have a platter full of healthy, portable snacks.

2. GUACAMOLE

“Packed with healthy fat and fiber, guacamole is a great dip,” says Gregg. Consider adding veggie sticks alongside — or in place of — tortilla chips for a better-for-you option.

3. WHOLE-GRAIN CHICKEN QUESADILLAS

Skip the fake-cheese nachos and instead fill up on whole grains and lean protein. Layer whole-wheat or whole-grain tortillas with grilled chicken, cheese, onions and peppers, and toast until warm. Cut the quesadilla into small triangles for an easy handheld snack everyone can enjoy.

4. “JARCUTERIE”

You’ve heard of a charcuterie board. Well, this is like that, but without the board. Gregg suggests making personal-size “jarcuterie” by stuffing small Mason jars with cheese cubes, deli meat roll-ups and vegetables. “It’s perfect for single-serve portion control, and as a grab-and-go option that is great for snacking and socializing.”

5. ENERGY BITES

Cookies are great — there’s no denying this fact, but energy bites provide a sweet treat without the sugar crash. The best part: They can take nearly any form you like and can include a variety of tasty ingredients. Gregg says to start with nut butter, oats and honey as the base, then add in your favorite flourishes, like unsweetened dried fruit, unsweetened shredded coconut, chocolate chips, crushed nuts and seeds. You can even add extra protein with your favorite protein powder, chia seeds or flaxseed meal.  Roll everything into little balls, refrigerate them until set, and they’ll be ready to go at kick off.

Tailgates and game day parties are meant to be fun, so don’t stress too much about what you eat. If you’ve got a craving, go ahead and enjoy, and try tracking your game day eats in MyFitnessPal to see how they factor into your nutrition goals. By planning ahead and swapping some healthier snacks for your usual football-watching foods, you can enjoy the game and feel good when it’s over.

Originally published October 6, 2021; Updated December 2025

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