The grill’s fired up, the jerseys are out — and the calories are racking up faster than your team’s touchdowns.
With all the excitement of a game-day watch party, your healthy eating goals can get sidelined. But you don’t have to make a tradeoff between great taste and feeling good, says Mckenzie Dryden, a registered dietitian at HonorHealth Integrative Medicine.
Follow her five tailgate party hacks to enjoy every bite while staying on track.
1. Listen to your body
“Your mind is focused on the game, not what you’re munching on, so it’s easier to eat more than you might normally,” Mckenzie explains. “The trick is to pay attention to hunger cues and give your body time to register fullness.” Wait about 10 minutes before going for seconds. Stop when you’re mildly satisfied, not stuffed. Feeling comfortable all day is the real win.
2. Veg out creatively
A sad side salad and a bowl of hummus with carrots won’t cut it. Roast asparagus with lemon slices and red pepper flakes, bake stuffed peppers or use portobello mushrooms as plant-based buns. To bring even more plants to every plate, tuck a platter of grilled fajita veggies alongside the burgers and brats.
3. Indulge in petite portions
Love loaded nachos or smothered wings? Use small snack plates or cups and savor your favorite flavors without overdoing it. “You can still enjoy calorie-dense fan favorites like nachos or potato salad. Take a few bites but fill half your plate with vegetables and lean meats to offset any indulgences,” Mckenzie suggests.
4. Move a little (or a lot)
Whenever teams call a time out, take it as your sign to get moving. Stretch out between plays: toss a football, walk your dog or play cornhole. “A little movement after a big meal or snack boosts digestion and keeps your energy steady,” says Mckenzie.
5. Small swaps, big wins
Let’s face it — no one goes to a watch party for the carrots and celery. Keep fun on the menu by serving everyone's favorite game-day dishes with a healthier twist:
Traditional tailgate food | Better-for-you option |
| Burgers | Turkey sliders on whole-grain buns or lettuce wraps |
| Fried wings | Air-fried wings or buffalo cauliflower with Greek yogurt dip |
| Chips and dip | Veggies with hummus or tzatziki |
| Loaded nachos | Black bean nachos with reduced-fat cheese and salsa |
| Mac and cheese | Pasta salad with olive oil and veggies |
| Soda | Sparkling or flavored water |
| Cookies and cakes | Fruit skewers or dark chocolate–dipped strawberries |
Make a game plan
ailgating doesn’t have to mean piling on the guilt. With a few clever swaps and dietitian-approved choices, you can enjoy all the classic flavors, cheer for your team and still feel light on your feet.
Mix colorful veggies with lean proteins and smart twists on fan-favorite snacks for a spread that will score points with your whole crew. Now that’s a touchdown worth celebrating!