Game-day spreads often include foods like pizza, wings, nachos, chips, and dips, and several hours of snacking can make it easy to eat more than you planned.
But trying to lose weight doesn’t mean you have to skip your favorite football foods altogether.
Alissa Palladino, a registered dietitian and personal trainer, recommends focusing on balance: adding filling foods that contain protein, fiber, and healthy fats, enjoying richer foods intentionally, and planning ahead so you can snack without feeling overly restricted.
Build your spread around protein, fiber, and healthy fats
Choosing snacks that contain protein, fiber, and healthy fats can help make your game-day spread more filling and satisfying.
“Including protein, fiber, and healthy fats is key to making meals and snacks more filling and satisfying, bonus if you can include some colorful fruit or vegetable for extra health promoting vitamins and minerals.”
— Alissa Palladino, MS, RDN, LD, CPT
For example, she recommends choosing whole grain or bean-based chips and crackers for more fiber.
Dips can also help round out a snack, especially when made with:
- guacamole (healthy fats and fiber)
- nonfat Greek yogurt (protein)
- hummus (healthy fats, protein, and fiber)
Palladino also suggests adding options such as nuts, roasted chickpeas, edamame, cheese, or lower-sodium deli turkey or ham for additional protein and healthy fats.
Fresh fruits and vegetables can add fiber, vitamins, and minerals while balancing out richer or saltier foods.
Raw vegetables such as carrots, cucumbers, bell peppers, cherry tomatoes, and sugar snap peas can be paired with dips, while grapes, strawberries, blueberries, and other ready-to-eat fruits can provide a sweet option.
»MORE:Best macronutrient ratio for weight loss
Try high-volume snacks for a long afternoon of football
If you know you’ll be snacking throughout several hours of football, foods that provide a larger portion for fewer calories may help you feel more satisfied.
Palladino says her go-to game-day options are produce-focused, such as a large tray of cut fruit or raw vegetables served with hummus, guacamole, tzatziki, or salsa.
She also recommends air-popped popcorn as an alternative to foods like chips.
“Since air is incorporated, you get a bigger serving (3 cups) for the same amount of calories as a small handful of chips. Plus the fiber from the corn, which is a whole grain, keeps you fuller for longer,” she says.
If you buy packaged popcorn, Palladino suggests looking for options with a simple ingredient list, such as corn, oil, salt, and seasonings, rather than varieties that are especially high in added sugar or saturated fat.
»MORE:Best snacks for weight loss
You don’t have to skip pizza, wings, or nachos
Traditional game-day foods can still fit into your eating plan if you’re trying to lose weight.
“My advice is usually to be selective about your indulgences and try to eat them mindfully,” Palladino says.
Instead of trying to avoid every richer food on the table, she recommends choosing one or two that you enjoy most and serving yourself a reasonable portion.
For example, if pizza is your favorite, you might have one or two slices and pair them with fruits or vegetables. If you prefer chips and dip, Palladino recommends putting a serving on your plate rather than eating directly from the package or serving bowl.
The same principle can apply to wings and nachos: put a portion on your plate, enjoy it, and then choose more nutrient-dense foods if you’re still hungry.
“It is not ‘sexy’ advice, but the key really is moderation and balance, versus complete restriction. As soon as you make something ‘off limits’ you feel deprived and usually crave it even more.”
Make a game plan before the game starts
When food is sitting in front of you for several hours, you may find yourself eating because it is available rather than because you’re physically hungry.
Palladino says planning ahead can make it easier to eat more intentionally. If you know what food will be available, you can eat a balanced meal beforehand so you don’t arrive overly hungry, bring a fruit or vegetable-based dish to share, or decide ahead of time which foods you most want to eat.
“Make a ‘game plan’ (pun intended!) for what and how much you will eat while watching,” she says.
You can also check in with your hunger throughout the game. Palladino suggests asking yourself whether a balanced meal or snack, such as fish with brown rice and vegetables or fruit with string cheese, sounds satisfying.
If it does sound satisfying, then physical hunger may be driving the urge to eat. However, if you recently ate, and only highly palatable snack foods sound appealing, situational hunger may be playing a bigger role.
That doesn’t mean you need to avoid eating.
“Most likely that is situational hunger, which is normal and fine! You just want to navigate it mindfully to keep your health goals in check,” Palladino says.
5 dietitian-approved game-day recipes to try
Palladino selected five Healthline recipes that reflect the same principles she recommends for building a balanced game-day spread.
“I chose the recipes I would personally make and bring to a football watch party or serve if hosting, and that align with the tips I described earlier, such as including colorful fresh produce for fiber and nutrients, and pairing it with a fat or protein to promote fullness and satisfaction,” she says.
Peanut Butter Yogurt Dip with Apple Slices
Peanut butter yogurt dip with apple slices pairs fresh fruit with peanut butter and Greek yogurt.
The apples provide fiber and other nutrients, while the peanut butter and yogurt add fat and protein, making the snack more satisfying.
»MORE:Peanut butter yogurt dip recipe
Mozzarella and Tomato Caprese Skewers
Mozzarella and tomato caprese skewers are an easy finger food that combines tomatoes with mozzarella cheese.
The tomatoes add fiber to the spread, while the mozzarella provides protein and fat.
Classic Homemade Guacamole with Celery Sticks
Classic homemade guacamole with celery sticks combines avocado with crunchy vegetables.
Avocados provide primarily unsaturated fat, while vegetables can add fiber and volume. Palladino notes that you can also serve the guacamole with other raw vegetables, such as carrots or bell peppers, instead of or in addition to celery.
Spinach Artichoke Dip with Cucumber Slices
Spinach artichoke dip with cucumber slices offers a twist on a classic game-day dip by pairing it with fresh cucumber slices.
Using vegetables as dippers can add more fiber and nutrients to the spread while still letting you enjoy a familiar party food.
»MORE:Spinach artichoke dip recipe
Garlic Parmesan Popcorn
Garlic parmesan popcorn aligns with Palladino’s recommendation to include a higher-volume, higher-fiber snack for a long afternoon of grazing.
Using plain air-popped popcorn as the base can help keep calories, saturated fat, and sodium lower than versions made with large amounts of butter or salt.
»MORE:Garlic parmesan popcorn recipe
Takeaway
Trying to lose weight doesn’t mean giving up pizza, wings, chips, or other game-day favorites.
Palladino recommends building your spread around filling foods that provide protein, fiber, healthy fats, and produce, while enjoying richer foods in portions that feel satisfying.
Planning ahead and paying attention to whether you’re physically hungry or eating because food is available can also help.
Instead of focusing on complete restriction, try making small adjustments and staying mindful of portion sizes and nutritional content.
