On The Table

A collection of knowledge-based articles to inspire overall wellness.

How to Eat Healthy at a Stadium 101

Food items are abundant at the stadium but not always the healthiest choices. Learn how to eat healthy at a stadium and knock health out of the park!

Updated: June 20, 2022

Healthy stadium food can seem impossible to find. Score big by learning how to find the best stadium food and how to eat healthy at a stadium.

Additionally, there are healthy snacks to bring to a game that can make any sports outing a home run! Read on for some of the best healthy stadium food ideas.

How to Eat Healthy at a Stadium

Finding healthy food at a stadium is a little like trying to find healthy food on the road. It can easily feel like a challenge when one does not know where to look.

However, there are plenty of healthy options that can make for a great game-time meal or snack! Including the three major components of balanced meals and snacks - fiber, protein, and "healthy" fats - can help promote a feeling of fullness in the body. The goal is to have a meal or snack that does not skimp on nutrients and contains one (or more) of the mentioned components.

Also be sure to stay hydrated, especially if out in the heat. Soda, beer, fancy cocktails may seem compelling, but water is the real MVP and gold standard for hydration. Other options to consider include sparkling water, fruit-infused water, or unsweetened iced tea.

Eating before heading to the game can help avoid unnecessary spending and eating as well. Sometimes part of the enjoyment of the stadium is all the best stadium food, though.

If a gourmet lobster roll or classic corndog is your fan favorite, enjoy and relish it! But if seeking healthier meals and game snacks, look no further than the ideas below.

Healthy Stadium Snacks

The following foods offer great options for satisfying a mid-game appetite. Whether homemade or bought at the arena's concession stand, these snacks are among the healthier options available.

Before bringing snacks to a game, though, be sure to check stadium rules beforehand. Some stadiums allow a small cooler while others prohibit even small bags. Be sure snacks comply with regulations.

Nuts and Seeds

Unsalted nuts and seeds can make a great game-time snack. Nuts are big on protein, and they score high in satiety levels.

In other words, they are easy to pack and easy to find at stadiums while also being a snack that makes one feel full. Sunflower seeds are also a great option to munch on.

Fruit

Fruit in any form can contribute to a team of healthy snacks at the ready. Unsweetened dried fruit can be both tasty and add fiber to the diet.

Other options include apples, pears, bananas, and grapes. Also complement apples with turkey slices, bananas with peanut butter, grapes with Swiss cheese, and other favorite protein pairings.

Fruit & Nut Bars

Also, combine the above options for the dream team! Fruit and nut bars are both filling and delicious.

Stadiums are starting to offer more options with minimal ingredients, though homemade bars are ideal when possible.

Whole Grain Crackers

Whole grains contain many vitamins and minerals, as they are not refined or stripped down as much as processed varieties are. This means that at a game, whole grains can support energy and add some protein and fiber to the diet.

Round out the crackers with more protein and healthy fat from cheese, deli meat, or peanut butter.

Pretzels & Hummus

Pretzels, especially whole-grain pretzels, and hummus are a power combo. Hummus is made from chickpeas, which contribute protein to a snack or meal.

Combine that with pretzels or whole-grain chips or crackers and it is sure to be a great game.

Chips & Guac

Guacamole is chock-full of healthy fats and fresh veggies. Avocados are a great source of unsaturated fats, which may help balance cholesterol levels.

Yogurt Parfait

The ingredients of a healthy parfait include low-fat plain yogurt, fresh-cut fruit, and homemade granola. While it might not be ice cream, a yogurt parfait sure can satisfy without much melt!

Parfaits can also easily be customized with filling ingredients. Add some seeds, nuts, oats, and anything else the heart desires for a delicious mix.

Peanut Butter

As mentioned above, nuts are a great source of protein for on-the-go games. Try it on PB&J sandwiches, between crackers, or even just a spoonful or two straight from the jar.

Healthy Stadium Food

Looking for healthy food at the stadium? Search for one of these options.

Popcorn

Popcorn is one of the best options when buying food at the stadium or arena. It is actually a whole grain, believe it or not. Keep toppings, such as butter and salt, minimal to help support overall health goals.

Sliced Veggies & Dip

Games can get hot, so refreshing veggies and dip can be just the trick. Make the right move by choosing options with balanced portion sizes and fresh vegetables, like cherry tomatoes or carrot sticks.

Dips like ranch can easily add unwanted calories without necessarily providing needed nutrients, so opt for spreads like hummus when possible.

Lean Protein Options

Lean protein is filling and also keeps fat levels balanced. So when eating sandwiches, wraps, or BBQ, look for chicken, turkey, sirloin, and other lean options.

Anything battered or fried will also likely negate the nutritional value. Opt for a grilled chicken sandwich, wrap, or another similar option.

Locally-Sourced Salads

Stadiums like Fenway Park offer locally-sourced salads. Salads made with fresh, organic ingredients are not only delicious, but they also offer nutrients at their peak.

Plus, purchasing local favorite food at a local game supports the local economy. That's a win-win!

Tuna Sandwiches

Tuna offers omega-3s and other nutrients that can help promote a feeling of fullness. A tuna salad sandwich, especially on whole grain bread, paired with fresh greens can offer plenty of protein to keep game-goers feeling full.

Chili

Bean-based chilis are high in protein and high in fiber. Make it an even healthier choice by opting for vegetable toppings, such as grilled onions, peppers, and a little bit of cheddar cheese.

But beware of all those add and mix-ins. A huge dollop of sour cream or too many crackers may take away from the overall nutrition of the dish.

Fish Tacos

Seaside stadiums may offer fresh fish, which is a great source of protein and healthy fats. Fish tacos with fresh vegetables and a bit of cheese can be delicious and nutritious on game day. Instead of fried or battered options, go for grilled.