5 Courtside Snacks to Keep Your Health Game Strong

Sports fans are in for a treat this month: Tonight marks the first game of a historic World Series, while the NBA season kicks off with the Knicks playing in Cleveland against the Cavaliers. Whether you’re a die-hard enthusiast or quietly following along from the sidelines, chances are, at some point during the game, you’ll want an indulgent yet satisfying snack. Here, nutritionist Jessica Katz, R.D., shares her five rules for eating right at any sporting event.

Fill up first.
If there’s time, Katz strongly suggests filling up on a protein- and fiber-rich meal before tip-off or the first pitch. “It’s important to have something satisfying when you arrive, so you don’t overeat the first thing you see,” she says. And that way, you can control what you really want to indulge in.

Hydrate.
Drinking alcohol is often a part of the experience—but if you’re going to partake, do so carefully. “Stick to a 1 to 2 drink maximum,” says Katz, “and opt for a glass of wine, light beer, or club soda and clear alcohol with tons of ice.” But perhaps the most significant piece of advice she heeds is to buy a water bottle on the way in. “Stadium food is super-salty,” adds Katz, “and you should combat the sodium by drinking a lot of water.” Having a large bottle at your seat will help keep hydration levels up, but Katz also urges clients to drink a full glass of sparkling water with lemon in between alcoholic beverages in order to slow down consumption.

Keep your eyes on the game—not the concession stands.
When the group needs a drink or snack refreshment, “offer to stay and watch the stuff,” says Katz. “If you’re walking around, chances are the sights and smells will get the best of your stomach,” and lead you to overeating. By having another person bring the snacks directly to the seat, you won’t easily be tempted to get more than one.

Indulge carefully.
Rather than denying yourself a snack, “pick one indulgent food ahead of time and stick to it,” says Katz. “It’s part of the fun to eat foods that have a nostalgic association and take us back in time.” Whether it’s vanilla ice cream in a plastic helmet cup or a salty pretzel, just be sure to keep the portion under control by ordering an individual size.

Katz does mention that the most waistline-friendly bets, despite the sodium content, are popcorn and peanuts. While popcorn is a fiber-filled snack, she points out, “a stadium-size tub can cost you upward of 1,000 calories and is often loaded with butter.” Her rule of thumb is to buy one size and share among friends, and fill up a plastic cup to keep portions under control. As for peanuts? “A large handful will do,” she says.

Bring your own snack.
When in doubt, pack ahead. If you already know that the choices available will send you on a downward spiral of sugar cravings and bad decisions, Katz recommends bringing along a small bag of nuts or a plant-based protein bar, like an RxBar. “Bring an option that’s non-perishable and small enough to fit in your purse,” she says—no matter where you’re headed this fall, it’s a winning strategy.

 

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