No matter what your favorite sport is — or who your favorite team is — odds are you like to cheer them on by watching with plenty of snacks. At a stadium, that might mean free-flowing beer and nachos; in front of the TV, it’s often homemade queso or delivered hot wings. Enjoying the kinds of foods you don’t eat every day is part of what makes watching a game feel like a special event. And while we know that mindful eating can help us eat less, it can be harder to tune into ourselves amid the excitement of a high-stakes game, when we’re often surrounded by friends or family.
“When our attention is on other things — like a conversation we’re having or the competition we’re watching — we’re less likely to notice how much we’ve eaten, how full we feel, and sometimes, even the fact that we still are eating,” says health psychologist Allison Grupski, Ph.D.
That’s why Grupski advises sports fans to go in with a game plan of their own. Whether you’ll be cheering from your couch or venturing out to a viewing party or a tailgate, start from a place of self-awareness: “The best predictor of future behavior is past behavior,” Grupski says. “That pull is due in part to dopamine being released in our brains, a neurotransmitter that gives us a strong urge to take a specific action.” Do you tend to munch more when you’re in front of the TV? Do you enjoy a drink or two in social settings? Know yourself so you can proceed accordingly. From there, it’s all about building a playbook that allows you to savor your snacks and drinks with intention — an approach most people find way more enjoyable than randomly noshing on autopilot and feeling stuffed later. In fact, “goal priming,” the term for coming up with a plan ahead of time, has been shown to positively affect behavior.
Need an assist in figuring out exactly what to eat and drink? Read below for a little expert coaching from registered dietitian Jaclyn London, MS, RD, CDN.
Utilize the if/then technique
Grupski recommends the proven if/then technique, which encourages you to think through likely scenarios. For example, “If I want to snack while watching a soccer match, I will fill one plate and then put that plate in the dishwasher when I’m done,” or “If I decide to drink, then I’ll have two IPAs, max.”
Pop fresh produce
Counting your bites may not be your top concern when you’re glued to those gymnastics tumbling passes. Totally understandable. Leveraging ZeroPoint® foods like cherry tomatoes, frozen grapes, and grilled fruit skewers can keep you snacking without the mental math. Another delicious idea when you’re in the zone: Instead of chips or crackers, use raw or grilled veggie slices as vehicles for healthy, tasty dips.
Check your can
Beer isn’t the only adult beverage that comes in a can these days, now joined by fizzy or flat wine, hard seltzer, and ready-to-sip cocktails. Just be sure to check labels beforehand for added ingredients you may not want, since some canned drinks that can seem healthier (such as seltzer plus alcohol) actually contain added syrups and sugars.
Extend your crunch time
Way to go if you’re that person at the party who hand-selects exactly 12 unbroken chips from the bowl for a perfectly trackable serving. For those of us who just want a giant handful of something crunchy, a high-volume snack such as air-popped popcorn might be the best way to go, since the serving size is a generous 2-cup helping.
Prioritize your favorite party foods
World-class sporting events are festive occasions, and your food choices can feel just as special. As you survey the party spread, consider which items you can only get at this gathering — and maybe edit out any options that wouldn’t add much to your experience. The familiar crackers you have in your pantry at home? Meh. But your friend’s gold-medal cheese dip, which she concocts only for game day from a top-secret recipe? Scoop it up and enjoy.
Give yourself grace
Reminder: Your food choices on any one day will not make or break your journey, and it’s not just O.K. but good to have times when food feels special and you eat things you normally don’t. Empower yourself to take stock of what worked, what didn’t go as well, and what you think might feel good, taste delicious, and keep you energized as you plan ahead for tomorrow.
The bottom line
When you’re rooting for your team, it’s a special event — and it’s fine to treat it as such with how you eat. That said, you can still make smart choices that set you up for success, like loading your plate with popcorn and veggies when you want a high-volume graze. Then really focus in on enjoying a special food, like your friend’s homemade brownies or queso, for the treat it is.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.