Football season is the best season — especially in central Ohio.
There are the big games, the awesome autumn weather, the tailgating and, of course, the fantastic food. Stadium food isn’t always the most nourishing, but you can still enjoy some of your favorite foods and beverages at the game by incorporating mindful eating. Whether you’re headed to Friday night lights at your hometown high school or hightailing it to the Shoe to root for the Bucks, you can enjoy your favorite stadium snacks without abandoning your health and wellness goals.
We talked to Jena Tucci, an OhioHealth dietitian, about eating mindfully at the stadium. Mindful eating is related to mindfulness, a Buddhist concept. This strategy involves letting how your body is feeling guide you as you eat.
Here are her tips on how to stay mindful during the big game:
Stay hydrated.
Having plenty of water to drink before and during the game can help keep your hunger and cravings at bay.
Eat without distraction.
It is easy to overeat during the game especially when you’re distracted by the excitement. Limiting your eating to between plays or during halftime will give you more awareness of how much you are eating.
Pay attention to how you are feeling physically.
Ask yourself: Am I eating because I am hungry, or because the nachos sound good? It’s okay to indulge in a stadium snack, especially if it’s something you only enjoy once every one or two years, but pay attention to your body. You may realize you’re no longer hungry. If you are hungry, try to select something that will satisfy your hunger with a source of protein (like a hotdog, peanuts or a chicken sandwich) and some fiber (anything with vegetables).
Slow down.
It takes 20 minutes for your brain to receive the signal from your stomach that you’ve had enough to eat. Take your time to enjoy your special stadium snack.
Focus on enjoying your food.
Take time to notice how the food looks and smells, its texture, temperature and how it tastes. Being aware of how you are experiencing the food may reduce how much you eat.
Notice how the food makes you feel.
Do you feel satisfied? Bloated? Does it give you a stomach ache? Being aware of how the food makes your body feel may change how, and if, you enjoy it in the future.
Share your snack.
If you’re not feeling particularly hungry, but still want a stadium snack, consider sharing with others so you can still enjoy without eating more than you need.
Eat before you go.
Enjoy a well-balanced meal before the big game rich in protein (eggs, reduced-fat dairy or nuts), fiber (fruits, vegetables and whole grains) and healthy fats (olive oil, avocado, nuts and seeds).
