Football season is not very conducive to fitness. Watching football means lots of sitting and eating, and the foods that are popular during football season are among the unhealthiest of all. Nachos, burgers, hot dogs, fries, chips, sodas, and beer are just a sampling of foods that we indulge in while sitting in front of the TV or tailgating. Unfortunately, these calories go straight to our tails! Extra calories contribute to extra pounds, and fall season reminds us that it’s not just animals that are storing up fat for the winter. We humans are as well.
Don’t get discouraged as Game Day approaches. You don’t need to give up watching your favorite team or restrict your diet to lettuce and celery. There are many ways that you can still enjoy watching football while eating tasty food and not gain weight:
- Make Game Day a celebration. Make healthy choices throughout the week so that you can really celebrate on game day. Throughout the week, focus on filling your plate with fruits and vegetables, whole grains, and lean protein. Then, you can enjoy game day food on the weekend.
- Exercise regularly. You know you’ll be sitting for several hours on game day, so use the other six days of the week to get moving! Cardiovascular exercise builds muscle, burns calories and boosts your energy levels. You need consistent exercise to help your mind and body perform at their best all week long.
- Use time-outs and half time to your advantage! Everyone has heard of the 22 push-up challenge. You can easily do 22 push-ups during a time-out! Or how about using a commercial break to do other high-energy intervals like jumping jacks, sit-ups, squats, or lunges?
- Limit portion size. The temptation is to pile your plate high with your favorite foods on game day, but have you ever noticed that the taste of food has diminishing returns? The first few bites are the most delicious, but your taste buds are less satisfied as your stomach fills. Use a smaller plate, and eat slowly. Then, you can enjoy your food and savor every bite.
- Use healthy substitutes. You can still enjoy your nachos, but try some substitutes like chicken nachos instead of beef nachos, low-fat cheddar cheese instead of processed cheese sauce, and non-fat sour cream instead of regular sour cream. One of the risk factors for colon cancer is eating a high-fat diet, and substitutes are an easy way to reduce fat intake. There are many ways to make your favorite foods more nutritious—and easier on your heart and waistline.
Make game day special by adhering to your exercise routine and making healthy food choices throughout the week. Find ways to increase your heart rate throughout the game by doing short bursts of exercise. By all means, enjoy your favorite game foods, but make your own game out of substituting healthier foods for junk food. Who knows? Maybe you’ll like the new and improved recipe even better.