在我们身上的足球季节，很多人都在度过他们的周末（以及他们的周一和周四晚上）看着一场大学和专业游戏的阵容。这种娱乐企业通常与特殊食品和饮料配对，无论是在尾门，在家里煮熟还是交付的。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.
5 TIPS FOR HEALTHIER GAME DAY EATING
“Game day can have some of your favorite high-calorie foods,” saysAmy Goodson，MS，RD。“但是包含一些更轻的选择可以在整个赛季中保持腰线完整。”下面，她建议您的游戏日考虑几个易于遵循的实践。
1. KEEP THINGS COLORFUL
If you’re serving a large spread, include a veggie platter for nutrients and fiber. “Fiber helps you get full faster and stay full longer,” says Goodson, 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 pita chips or whole-grain crackers, which offer a savory crunch in a healthier package.
3. PASS ON HIGH-FAT DIPS
Greek yogurt or cottage cheese can be a great substitute for mayonnaise, cream cheese and other cream-based dips, says Goodson. Try mixing ranch seasoning in yogurt, pureeing cottage cheese into your spinach dip, or just choosing a morenutrient-dense dip, like hummus or guacamole.
4.选择瘦蛋白
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瘦蛋白质options like deli meat and cheese roll-ups into your menu, suggests Goodson.
5. LIGHTEN UP DESSERT
而不是饼干，布朗尼饼和其他含糖票价，用水果拼盘或水果串照亮甜点。“咬尺寸的甜点可以是一个很好的选择来帮助部分控制”，“GoobleON补充说。
5 FOODS TO MAKE AND SERVE ON GAME DAY
With those tips in mind, now you’re ready to prep and serve a healthier game day spread. Below, Goodson shares five of her favorite healthy options for eating during the game.
1. GRILLED PROTEIN AND VEGGIE SKEWERS
“蔬菜是将营养和纤维添加到游戏日的繁荣，”她说。用鸡肉或牛肉加载串，加上您最喜欢的蔬菜，您将拥有一个充满健康，便携式小吃的拼盘。
CLICK TO TWEET THIS ARTICLE> 10 tips for a healthier game day gathering, with delicious snack suggestions. @myfitnesspal #myfitnesspal
2.鳄梨酱
“Rich in healthy fat and fiber, guacamole can be a great dip,” says Goodson. Consider adding veggie sticks alongside — or in place of — tortilla chips for a healthier 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. Goodson suggests making personal-size “jarcuterie” by stuffing small Mason jars with cheese cubes, deli meat roll-ups and vegetables. “It’s perfect for individual servings, and the portability makes it great for snacking and socializing.”
5. ENERGY BITES
Cookies are great — there’s no denying this fact, butenergy bites没有糖崩溃的甜蜜味道。最好的部分：它们几乎可以采用您喜欢的形式，可包括各种美味的成分。Goodson说，以坚果黄油，燕麦和蜂蜜作为基地，然后加入你最喜欢的蓬勃发展，如干果，切碎的椰子，巧克力芯片，碎螺母和种子。将一切滚入小球，冷藏到套装直到套装，他们会准备好开始。
THE BOTTOM LINE
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 splurge a little, just try not to go overboard. 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.
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