Hello everyone, and welcome to the Fresh Focus Podcast, a Podcast where we give you bite sized food and nutrition tips to chew on in between office visits. I’m Kerri, one of your Marion VA healthcare system Dietitian Nutritionists. I am also a certified diabetes care and education specialist.
Today we will be focusing on snacks at sporting events. I have been to many sporting events and there are so many snack options. And not only are there so many options of snacks but there are so many other factors that come into play when trying to decide what to get at the concession stand such as are you eating dinner, are you eating a snack to keep you tied over before a meal, are you eating just to be eating, are you trying to lose weight, are you trying to maintain your weight, and so on.
My children have been involved in sports for years and trying to find a healthy snack at some of these fields and ballparks is really hard to do. I have spent many late nights and weekends at a soccer field, honestly way too many to count. I find myself sitting there thinking, you need to eat something because I didn’t have time to eat supper. Then, I have to try to make a healthy, conscious decision on what to eat, however there are times when I just get those BBQ Nachos because they are so good and other times I will get a hamburger and a water because there are so few options. Lets talk about what we can do to try and make healthy choices when at sporting events.

Step 1 listen to your body: When trying to decide what to eat at a sporting event remember to listen to your body. Your body will tell you if you are hungry and also how satisfied you are after eating. Allow yourself to enjoy all foods in moderation, you have the right to make your own choices and be free from guilt.
One way to rate your hunger is by using the Hunger Scale. The Hunger Scale is a rating tool that goes from 1 to 10 that helps to gauge our level of fullness, or lack thereof. Being at a one means that you are so hungry that you feel physically ill and nauseous. Ten is uncomfortably full. Ten is like stuffing yourself at Thanksgiving and wishing that you hadn’t went for those last few portions. So the question is, are you above a neutral five where you may not really need to be eating? Or are you at a four or below, where some food intake will soon become a necessity. It is important to eat consistent meals throughout the day in order to avoid dipping into the lower numbers on the hunger scale and then possibly overeating.

Step 2 be more mindful: You want to focus on mindful eating vs mindless eating. Mindful eating is focusing your awareness on the food you are eating and how you interact with it. Remember when choosing what you are going to eat at a sporting event try to not get distracted and start eating mindlessly. Really try to make the right choices for you. Most of the time we go to the concession stand at halftime and you will have time to stand in the line and look at the options. Don’t rush yourself just because there are people waiting, try to make that healthy option that is best for you. Sporting events can have an overwhelming amount of options at their concession stands and sometimes all it takes is to pause take a moment and decide on items that work best for you.

Step 3: its ok to choose NOT to eat there! I have realized that at smaller sporting events there are not as many healthy options as there are at larger sporting events. When going to smaller sporting events most of the time you are able to bring in a cooler or a small bag and you can bring your own snacks. Your own snacks could include water, lemonade made with no sugar or low calorie juices, energy balls made with peanut butter, oats, choc chips, and you can add protein powder for extra protein, trail mix either homemade or store bought, nuts, mini bag of popcorn, cheese sticks, fruit, and there are many more options. Our go to snack is water and beef jerky or PB and crackers or fruit. Another good reason to bring your own snacks is that you will definitely save money. It can definitely help with food budgeting to have a plan to bring your own items to the field.

If you are going to eat at the game, choose a hamburger or grilled chicken versus a cheeseburger or fried chicken sandwich, peanuts, sunflower seeds, or fruit versus candy, and choose water to drink versus soda or sports drinks.
Now if you go to a larger sporting event most of the time they restrict people from bringing in food and drinks from outside the stadium. One option is to eat prior to coming to the event that way you have options either at home or a restaurant to make healthier choices. If you do choose to eat there take time and enjoy them! Eat the stadium favorites and go right back to your healthy eating plan at the very next meal! Here are few examples of the calories in some of the most common foods at sporting events: nachos greater 1000cals, 4cups peanuts w/shells 1280cals, cheeseburger 450cals, small popcorn 575cals, large popcorn 950cals, hotdog 315cals, and soft pretzel 500cals. Some stadiums have healthier options for snacking such as fruit bowls, string cheese, grilled chicken sandwich vs fried, salads, and vegan and gluten free options. Most larger sporting events serve alcohol so if you are trying to lose weight try to stay away from alcohol to save on calories and definitely save on money. Also a good reminder to remember to stay hydrated and we can achieve that best when consuming mostly water!

Again, a few simple steps to be successful at stadium snacks, listen to your body, be mindful of what you eat and rate your hunger, make choices that work best for you, eat there or bring your own food options. And definitely do not feel guilty if you have that one particular food or drink item that you really enjoy and look forward to having at the ballpark or stadium. You can add some healthier items at your very next meal and even add in some more fun activity and exercise while there! After partaking in that favorite food and drink you could always go for a walk during the seventh inning stretch or during halftime that’s a great way to add in some movement!

Now it’s time to play ball!!! Thanks for listening!