It’s the most wonderful time of the year: SEC football is here.

Whether you’re a college football season ticket holder or have prime seating at home each week, two things are all but guaranteed: the match-ups will sizzle, and food will be consumed.

Traditional tailgate or viewing-party foods aren’t exactly high on the list of healthy foods, which might put a damper on your excitement if you want to keep making progress on your health goals. 

But you don’t have to sacrifice the fun of the season—or go hungry—to stay on track. With the right game plan, you can enjoy college football weekends without fumbling on nutrition. 

Pregame fuel: Don’t arrive hungry

Showing up to a tailgate on an empty stomach is like grocery shopping right before dinner: your hunger will make your decisions for you. So before you enter the land of beer and wings and nachos, eat a balanced meal first, one that includes protein, veggies, and whole grains. This will help you stay satiated during the hours ahead and you’ll be less likely to blitz the snack table.

Make the right food swaps

You don’t have to bench your favorite football foods. Just call healthier plays and show up to the next game with some substitutes that are sure to win over your friends and family.

• Fried wings → grilled or air-fried wings. Still packed with flavor and the perfect amount of crispiness, but with fewer empty calories. 
• Sour cream–based dip → Greek yogurt dip. No need to skip the dip! Just swap for a lighter, protein-packed version. 
• Potato chips → baked tortilla chips. Leave the potato chips at the store and grab some baked chips and your favorite salsa or guacamole to share.
• Cheese tray → charcuterie board. Fill your board with a variety of meats, fruits, and veggies. The more colorful, the better! 
• Buttery popcorn → air-popped, seasoned popcorn. It’s not a TV day without popcorn, right? Have some fun with it and instead of relying on butter and salt for flavor, season with chili powder, garlic, smoked paprika—whatever you’ve got in your pantry!
• Finger foods → veggie skewers. Want to make eating vegetables fun? Put them on a stick! Grape tomatoes, red onions, and peppers are perfect for this. (This strategy works for fruit, too!)
• Dessert → fruit and dark chocolate. Satisfy the sweet tooths in your group with fresh fruit dipped in chocolate. Soon it’ll be their favorite dessert.

You might be surprised how much people appreciate having healthier game-day foods to choose from, so place your contribution on the food table with pride!

Practice portion control

Buffets and tailgate spreads can be a free-for-all, but those with a balanced plate are the real winners. Fill your plate with a variety of foods in smaller portions, and be sure to leave room for a favorite treat—we’re not here to guilt you into skipping the foods you love. 

Hydrate like a pro

Beer is practically a tailgate mascot, but it can rack up points on your calorie scoreboard fast. Alternate water between drinks, or go for lighter choices like hard seltzers or light beer. If you need some extra motivation, remember that staying hydrated will keep you sharp for the next historic SEC showdown.

Energize the right way

Not that we’re complaining, but football games are long, and often go late into the night. So rather than loading up on sugar and caffeine to stay on top of the action, energize smarter with these tips: 

• Eat energy-supporting foods. These include protein, whole grains, and veggies. Avoid sugary snacks, as these can set you up for an energy crash later.
• Try a supplement. When taken regularly, a supplement like NAD+ Vitality Complex can help you feel clear and energized for any kind of day—game days included. 
• Move around. If your energy is lagging, moving around might be the last thing you want to do. But light exercise is one of the best ways to get you pepped up again so you can fully enjoy the game.
• Sleep the night before. You might feel like a kid on Christmas Eve the night before a game, but the better rested you are, the more you’ll be able to enjoy it. Consider a sleep supplement like Drift for those nights you know that sleep will be elusive.

Don’t be the person that falls asleep before the big moment. With a bit of planning, you won’t be.

Mix in some exercise

Don’t leave all the physical activity to the athletes! Toss a football in the yard during halftime or walk laps around the stadium between quarters (or any time you need to blow off some steam). You could even make a game out of it by doing a push-up or walking up and down the stadium stairs every time the opposing team scores.

The final whistle

Winning is all about strategy, whether your goal is to win at football or to support your health. By planning ahead, calling the right food plays, and getting the blood flowing occasionally (aside from regular game-day adrenaline, of course), you can enjoy the excitement of college football without throwing your health out of bounds.

Nutritious game-day snack FAQs

What are the best healthy snacks for game day?

You can’t go wrong with fruits and veggies, which are great finger foods to snack on. You can also swap fried foods like wings for air-fried or grilled versions, and opt for lower-calorie dips and sauces like Greek yogurt dip and salsa.

How can I make healthy football snacks taste good?

Never underestimate the power of herbs and spices. With the right mixture of flavors, you won’t need the extra salt, oil, and butter found in a lot of popular football snacks. Technique is important too—air-frying and baking minimize unhealthy oils without sacrificing the texture and crunch that makes foods like wings so satisfying. 

How do I avoid overeating at tailgates?

Consider eating beforehand so you’re not as tempted to overeat once you arrive. When you do fill your plate, focus on variety and smaller portions, and eat slowly so your body can communicate to you that you’re full before you’ve crossed over to overfull. Watching the game away from the food area can be helpful, too.