Game day is a time to have fun, cheer for your favorite team, and enjoy some tasty food with your friends and family. But if you’re watching your sodium intake, game day can also be a challenge. Many of the typical game day snacks are loaded with salt, which can raise your blood pressure and increase your risk of heart disease and stroke. The recommended daily sodium intake for adults is 2,300 mg, which is the equivalent of one teaspoon of salt. But 90% of us consume close to 3,400 mg daily, about 50% more sodium than our bodies need. And that’s on an average day. On game day, that number pushes even higher.
But don’t worry, you don’t have to give up game day snacking or settle for bland and boring food. In this article, we’ll show you how to enjoy low sodium game day food without sacrificing flavor. You’ll learn how to make smart swaps and prepare delicious and healthy snacks, dips, sauces, main dishes, and desserts that are low in sodium but high in taste. You’ll also get some practical tips and tricks to help you stick to a low-sodium diet on game day and beyond. By following these suggestions, you’ll be able to enjoy game-day food that is good for your health and your taste buds.
1: Low Sodium Game Day Food alternatives for popular game day snacks
One of the easiest ways to reduce your sodium intake on game day is to swap out some of the high-sodium snacks for healthier and lower-sodium alternatives. Here are some examples of common game day snacks that are high in sodium and some suggestions for how to replace them with more nutritious options.
Chicken wings:
A serving of six chicken wings can have more than 1,000 mg of sodium, which is almost half of your daily limit. Instead of frying or ordering chicken wings, try making your own air-fryer jalapeño poppers. These spicy and cheesy bites are made with fresh jalapeños, cream cheese, cheddar cheese, and bacon bits. They are crispy on the outside and creamy on the inside and have only 140 mg of sodium per serving.
Pizza:
A slice of pepperoni pizza can have more than 600 mg of sodium, and that’s before you add any extra toppings or sauces. Instead of ordering pizza, try making your own pizza lettuce wraps. These low-carb and gluten-free wraps are made with large lettuce leaves, pizza sauce, mozzarella cheese, turkey pepperoni, and your favorite veggies. They are easy to make and customize and have only 170 mg of sodium per wrap.
Potato chips:
A serving of one ounce of potato chips can have more than 170 mg of sodium, and that’s not counting the dip. Instead of munching on potato chips, try making your own sweet potato fries. These oven-baked fries are made with sweet potatoes, olive oil, salt-free seasoning, and a touch of honey. They are sweet, savory, and crunchy and have only 80 mg of sodium per serving.
2: Low-sodium dips and sauces for added flavor
Another way to enjoy low-sodium game day food without sacrificing flavor is to make your own dips and sauces with fresh ingredients, herbs, spices, and low-sodium seasonings. Many store-bought or packaged dips and sauces can have a lot of hidden sodium, which can quickly add up. Here are some examples of low-sodium dips and sauces that you can make at home to enhance the taste and texture of your snacks.
Avocado dip:
This creamy and refreshing dip is made with ripe avocados, plain Greek yogurt, lime juice, garlic, cilantro, and cumin. It is perfect for dipping fresh veggies, tortilla chips, or pita bread. It has only 60 mg of sodium per serving.
Greek yogurt ranch:
This tangy and herbaceous dip is made with plain Greek yogurt, mayonnaise, milk, parsley, dill, chives, garlic powder, onion powder, and black pepper. It is great for dipping chicken tenders, carrot sticks, or celery sticks. It has only 70 mg of sodium per serving.
Salsa:
This spicy and chunky dip is made with fresh tomatoes, onion, jalapeño, cilantro, lime juice, and salt. It is ideal for dipping corn chips, quesadillas, or tacos. It has only 75 mg of sodium per serving.
3: Low-sodium drinks and desserts to complete the game day menu
Don’t forget that drinks and desserts can also contribute to your sodium intake, especially if they contain processed or canned ingredients. To complete your low-sodium game day menu, choose drinks and desserts that are low in sodium but high in flavor. Here are some examples of low-sodium drinks and desserts that you can enjoy on game day.
Drinks:
Instead of drinking soda, sports drinks, or alcoholic beverages, which can have a lot of sodium and sugar, choose water, unsweetened tea, or fruit-infused water. These drinks will keep you hydrated and refreshed and have zero or minimal sodium. You can make your own fruit-infused water by adding slices of lemon, lime, orange, cucumber, mint, or berries to a pitcher of water and refrigerating it for a few hours.
Desserts:
Instead of eating cakes, pies, or cookies, which can have a lot of sodium and fat, choose desserts that are easy to make and share and have natural sweetness. You can make your own no-bake peanut-apple balls by mixing peanut butter, honey, oats, and dried apples and rolling them into bite-sized balls.
You can also make your own fruit salad by tossing fresh or canned fruits, such as pineapple, grapes, strawberries, and kiwi, with some lemon juice and honey. Or you can simply enjoy some dark chocolate, which has antioxidants and a rich flavor.
4: Low-sodium main dishes for a hearty game-day meal
If you want to serve more than just snacks on game day, you can also prepare some low-sodium main dishes that are hearty and satisfying. The key is to choose lean proteins, such as chicken, turkey, or fish, and cook them with herbs, spices, and lemon juice instead of salt or marinades. Here are some examples of low-sodium main dishes that you can make for your game day meal.
Chicken and vegetable skewers:
These colorful and flavorful skewers are made with chicken breast, bell peppers, onion, zucchini, and cherry tomatoes. They are marinated in a low-sodium sauce made with olive oil, lemon juice, garlic, oregano, and black pepper. They are grilled or broiled until tender and juicy and have only 150 mg of sodium per serving.
Turkey chili:
This hearty and spicy chili is made with lean ground turkey, kidney beans, tomato sauce, onion, garlic, chili powder, cumin, and paprika. It is simmered until thick and rich and topped with shredded cheese, sour cream, and green onions. It has only 240 mg of sodium per serving.
Baked salmon:
This simple and elegant dish is made with salmon fillets, olive oil, lemon juice, dill, and capers. It is baked until flaky and moist and served with a lemon wedge. It has only 180 mg of sodium per serving.
5: Low sodium tips and tricks for game day success
To help you stick to a low-sodium diet on game day and beyond, here are some practical tips and tricks that you can follow:
- Read the nutrition labels and choose products with less than 140 mg of sodium per serving. This is considered low sodium by the FDA. Avoid products with more than 400 mg of sodium per serving, which is considered high sodium.
- Use a salt substitute, such as potassium chloride, or a salt-free seasoning blend, such as Mrs. Dash, to add flavor without sodium. You can also use fresh or dried herbs, spices, lemon juice, vinegar, or mustard to enhance the taste of your food.
- Drink plenty of water to stay hydrated and flush out excess sodium. Water also helps you feel full and prevents overeating. You can also drink unsweetened tea or fruit-infused water for some variety. Avoid soda, sports drinks, or alcoholic beverages, which can have a lot of sodium and sugar.
- Bring your own low-sodium snacks and dishes to share with others, or ask the host about the ingredients and sodium content of the food. This way, you can control what you eat and avoid surprises. You can also offer to help with the preparation or cleanup, so you can spend less time near the food and more time enjoying the game and the company.
- Enjoy the game and the company, not just the food, and limit your portions of high-sodium foods. Remember that game day is a special occasion, not an excuse to binge on salt. You can still have a bite or two of your favorite snacks but don’t overdo it. Balance your plate with low-sodium foods, and savor every bite.
Final Analysis
Game day is a time to celebrate and enjoy, but it doesn’t have to be a time to compromise your health. By following the low sodium game day food ideas in this article, you can have a delicious and satisfying game day menu that is also good for your heart and blood pressure. You can make smart swaps and prepare your own snacks, dips, sauces, main dishes, and desserts with fresh ingredients, herbs, spices, and low-sodium seasonings.
You can also drink plenty of water, read the nutrition labels, use a salt substitute, and limit your portions of high-sodium foods. These tips and tricks will help you reduce your sodium intake and enjoy game-day food without sacrificing flavor. We hope you found this article helpful and informative. Please let us know what you think in the comments below, and share your feedback or suggestions for low-sodium game day food. Thank you for reading, and have a great game day!
