Sunday football has a way of turning into an all day snack fest.
A few chips before kickoff. Wings by halftime. And if you’re lucky, some nachos in the third quarter.
But suddenly, you’ve been eating for three hours.
“Game-day food can absolutely fit into a balanced diet,” says Samantha Oldman, RD, with Hartford HealthCare Medical Group. “The easiest way to make it work is to give yourself some variety instead of relying on the same few heavier snacks all afternoon.”
Looking for some football snacks that can fit into a balanced diet and a great football game? Try these.
1. Give your dip something besides chips
No, you don’t have to give up chips altogether. But mixing in a few nutritious options for your dip can help you feel satisfied without all the empty calories.
Try putting out:
- Bell peppers
- Carrots
- Cucumbers
- Snap peas
- Whole-grain crackers
Hummus, salsa, guacamole and Greek yogurt-based dips can all work alongside your favorites.
“Dips make vegetables a lot more appealing for some people,” Oldman says. “You don’t have to replace the chips. Just add more ways to enjoy what’s already on the table.”
Making your own dip? Try using blended cottage cheese, low-fat plain Greek yogurt or a combination of the two instead of sour cream or mayonnaise. You’ll add some protein while still getting the creamy texture you want.
That’s an easy way to make healthy football snacks feel like a regular snack.
> Related: The 8 Best Vegetables for Your Health
2. Build better nachos
Nachos don’t need to disappear either. They just need a little more going on than chips and cheese alone.
Try adding black beans, chicken, tomatoes, corn, jalapeños or avocado before they go in the oven.
“Adding beans, vegetables or a source of protein can make nachos more filling,” Oldman says. “You’re still getting the same snack, just with more variety built into it.”
Salsa or plain Greek yogurt can work on top too. And yes, you can keep the cheese.
> Related: 11 Late-Night Snacks That Are Actually Good for You
3. Put popcorn in the rotation
Popcorn is simple to make, easy to share and naturally fits the whole sit-on-the-couch-and-watch-the-game setup.
Start with air-popped or lightly seasoned popcorn, then add whatever flavors you enjoy.
Garlic powder, smoked paprika or Parmesan can all add plenty of flavor. Nutritional yeast is another option if you want a cheesy taste with some added protein.
“Popcorn is a whole grain, so it can be a good option when you want something crunchy,” Oldman says. “Just pay attention to how much butter, salt or other toppings you’re adding.”
You can also mix it with nuts or pretzels if you want something more substantial.
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4. Keep the wings
Football without wings? We’re not asking you to go that far.
But if wings are one of several foods on the table, you can let the rest of the spread do some of the balancing. Add vegetables, fruit or a lighter side nearby, or try baked or grilled wings if that’s something you enjoy.
“Wings can still be part of game day,” Oldman says. “You don’t need every single food on the table to check the same nutrition boxes.”
That’s the idea behind healthy football snacks in general. It’s about the whole spread, not one plate of wings.
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5. Make sliders work a little harder
Sliders are great when you want something more substantial than a snack without committing to a full meal.
Turkey, chicken or pulled chicken can all work well, but don’t stop there. Top them with lettuce, tomato, slaw or another vegetable, then put out fruit or vegetables on the side.
“You can make a slider more filling and balanced without changing what people like about it,” Oldman says. “Small additions can go a long way.”
Whole-grain rolls are another option if your crowd likes them.
> Related: The 8 Best Fruits for Your Health
6. Make a snack board
If you know everyone’s going to graze through the entire game, lean into it.
Put out a board with a mix of:
- Cheese
- Nuts
- Fruit
- Vegetables
- Whole-grain crackers
- Hummus or another dip
“A snack board naturally gives you a mix of different foods,” Oldman says. “It also lets people choose what they actually want instead of filling up on one thing.”
And there’s still room for chips, pretzels or another favorite snack.
> Related: Looking for a Charcuterie Board Alternative? Try a Healthy Snack Board
7. Keep something fresh within reach
This is probably the simplest one.
If fruit or vegetables are already washed, cut and sitting on the table, you’re much more likely to grab them. Try grapes, apple slices, berries or whatever fruit you already have at home.
“Convenience matters,” Oldman says. “If healthier options are easy to grab, they’re more likely to become part of the snack spread.”
You don’t need a giant fruit platter. A bowl on the table works just fine.
> Related: Ordering Takeout? These 6 Tricks Could Make It Healthier
Game-day food should still feel like game-day food
The best healthy football snacks aren’t replacements for everything you actually wanted to eat. They’re additions.
Keep the wings. Make the nachos. Put out the dip. Then add a few things that bring more variety to the table.
“You don’t have to completely change your game-day routine to make it more balanced,” Oldman says. “A few simple additions can make a difference.”
Because nobody wants to spend Sunday eating something they only picked because it was supposed to be healthy. Football snacks should still be worth looking forward to.
