Whether you like baseball or hockey, basketball or tennis, football or fútbol, attending a sporting event can mean a lot of things. It can mean your emotions may roller-coaster with your team’s performance. It can mean you’re in a state of sensory overload with the bright lights, the loud jams, the PA announcer, and the dazzling entertainers on the sidelines. But it can also mean you’re in a nutritional apocalypse. Nachos the size of a mountain (and that cost as much as a plane ticket). Fried this and that. And that’s not even including the crazy concoctions that seem to come out every year (one ballpark serves a hot dog topped with Cracker Jacks and mac and cheese!1).
Now, we don’t want to spoil your fun (that’s what the Cleveland Browns are for!). So if going to the ballpark is a once-in-a-while treat, you can still indulge a bit. That said, you can still eat smarter when you’re at the stadium, so that you can enjoy game day without feeling like you could suit up as an offensive lineman when all is said and done. Dr. R attends a lot of games, and has made it a habit to bring along some celery sticks that he can dip into guac or hummus. If you’re permitted to bring in outside food, snacks with healthy fats help you feel indulged while cheering and jeering (Note: Dr. R doesn’t really jeer, except at the refs).
Watching the Game at Home
A Cornell University study showed that the more action a television program provided, the more people tended to mindlessly overeat.2 Hosting a viewing party with family or friends? Make sure to have healthy options front and center. Veggies and hummus can be just as satisfying as chips and dips.
The reality is that the best way to prepare for the calorie-bomb temptations that make up stadium staples is to go into the event without a hankering for the first fried creation you see. To do that, eat a healthy meal before you leave for the ballpark and drink plenty of water, which will help curb cravings. A small bag of nuts or celery sticks can serve as your crunch time during their crunch time. One more trick: Before you plop down your cash for the first cheesy delight that catches your eye, make a loop around the stadium. You may spy a few healthier options that still give you the ballpark feel without the artery-clogging ingredients (plus you get in extra steps of activity!).
Or consider skipping the stadium food altogether: When Dr. R first started attending a lot of games back in the 1970s, he made a habit of not eating a lot inside the stadium, but to have tailgates afterward (while he waited for the parking lots to clear out). The spread, made by his boss’s wife, was wonderful and healthy—veggies with guacamole, salmon slices on whole wheat bread, dark chocolate drizzled over walnuts, and great wine (and water), too. That’s when he learned that eating and celebrating (or drowning your sorrows) could be both fun and healthy.
It’s OK for the play on the field to be heart-stopping—but we don’t need your meals to be, too.
MVPs: Peanuts. These are usually by far the best option, unless you’re at a forward-thinking ballpark that has filled its stands with healthier choices. Nuts (even legumes called nuts) contain protein and healthy fat. And although they are calorie dense, peanuts are good go-tos because they’ll fill you up and keep you satisfied, keeping your eyes (and wallet) off big-ticket concessions. Best of all, if they need shelling, they slow down your eating, which in turn slows digestion so you’re less likely to gorge.
Key Players: In some places, you may find a turkey sausage or grilled chicken sandwich. This is a better option than hot dogs, brats, and burgers—especially if you eat it without the bun. In other stadiums, you may find salads (easy on the dressing) or sushi—both of which could be excellent choices compared to usual fare as well.
Cut From the Team: Wings, cheesesteaks, nachos, soda, you name it. Although indulging every so often won’t kill you, too many nights of ballpark treats are a recipe for once-is-enough nights in the hospital.
| SUB OUT… | SUB IN… |
| Chicken tenders | A grilled chicken sandwich. Grilled always trumps fried (make sure to skip all the gooey sauces). |
| Hot dog | With a turkey dog, you can get the feel and taste of a ballpark dog with fewer calories and unhealthy fat. |
| Cotton candy, Cracker Jacks | Peanuts. The protein and healthy fat are nutritionally superior compared with any fancy display of simple sugar. |
| Pizza | Turkey or chicken wrap, which will get you some lean protein. |
| Fries, nachos | In some stadiums, corn on the cob is the closest thing you’ll find to a vegetable. If you can get it without butter and lightly salted, it’s a nice crunchy alternative to the 1,500-plus-calorie portions that you find in a typical serving of ballpark nachos or fries. Popcorn can be another great option—as long as it’s not loaded with butter. |
| Soft pretzel | Sushi. A soft pretzel looks innocent enough, but a large one can contain 700 calories (and loads of simple carbs). If your stadium serves sushi, that’s often a great choice. |
| Beer, soda | Water, water, water. If you want to have a ballpark beer, go for it, but make it light and stick to one or two. |