By: Paige Valentik MPS, RD, LDN

Penn State’s first football game of the season is officially in the books—We Are! If you celebrated with a tailgate this weekend, you might be waking up today with a little food (or drink) regret. The good news? This was just the first of many Saturdays in Beaver Stadium, and with a few mindful strategies, you can enjoy every tailgate without overdoing it.

Tailgating is about more than football—it’s about tradition, food, and community. But between loaded dips, burgers, chips, desserts, and drinks, it’s easy to eat (and drink) way past the point of comfort. If you’re feeling sluggish after yesterday’s festivities, you’re not alone. Don’t let this be your theme for football season, let’s approach tailgating with a game plan.

• Eat beforehand: Have a balanced breakfast or snack with protein and fiber so you’re not ravenous when you arrive.
• Survey the spread: Before filling your plate, look at everything that’s available and choose what you really want to try.
• Watch portions: A scoop of mac and cheese tastes just as good in a small portion as it does in a large one. Give yourself permission to enjoy the foods you love—just keep the serving size in check.

Tailgates aren’t the time for rigid food rules. Instead, tune in to your body:

• Ask yourself, “Am I still hungry, or just eating because it’s here?”
• Slow down and actually taste your food—this makes smaller portions more satisfying.
• If you overeat, skip the guilt. Notice how your body feels and make different choices next time.

Lastly, remember, you don’t have to give up flavor to keep things balanced:

• Grill smarter: Try chicken skewers, turkey burgers, or veggie kebabs alongside the traditional hot dogs.
• Lighten up dips: Swap sour cream for Greek yogurt in a creamy dip or use hummus as a healthier option.
• Balance the beverages: Alternate between alcoholic drinks and water, and keep a refillable water bottle nearby. Oh, and this shouldn’t be brand new information for anybody, but watch the high calorie mixers you’re using. They won’t do anything for you but increase your chances of a hangover and excessive calorie intake.

Yesterday may have felt like a nutrition fumble, but the season is long—you’ve got plenty of chances to practice mindful eating at tailgates ahead. By tuning in to your body, enjoying favorite foods in moderation, and adding some lighter options to the mix, you’ll leave feeling energized instead of overstuffed.

After all, tailgating should be about the company, the atmosphere, and the excitement of Penn State football—not just what’s on your plate.

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Here’s some healthy, minimal-prep tailgating food ideas:

1. Caprese Skewers

Fresh, light, and takes 10 minutes to assemble.

• Cherry tomatoes
• Mini mozzarella balls
• Fresh basil leaves
• Drizzle of balsamic glaze

Thread onto toothpicks or skewers for a grab-and-go bite.

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2. Trail Mix Cups

Portable, sweet-salty, and great for both kids & adults.

• Almonds, cashews, or peanuts
• Dried cranberries or raisins
• Whole grain cereal (like Cheerios or Chex)
• Dark chocolate chips

Scoop into small cups or snack bags for portion control.

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3. Greek Yogurt Fruit Dip + Sliced Fruit

Just 2 ingredients, light, and refreshing.

• 1 cup vanilla Greek yogurt
• 2 Tbsp nut butter (peanut, almond, or sunflower)

Mix together and serve with apple slices, strawberries, or grapes.