September in State College brings crisp mornings, golden afternoons, and the unmistakable buzz of football season. Tailgates are a beloved tradition—filled with friends, family, laughter, and of course, an abundance of classic game-day foods. Yet for many, the joy of these gatherings gets clouded by food guilt, calorie counting or the pressure to eat “perfectly.”
This year, consider approaching tailgate season from a non-diet perspective—one that celebrates satisfaction, connection and fun. Here are five tips to help you enjoy the food, the atmosphere and the memories without stress:
1. Give Yourself Permission to Enjoy the Classics
Chips and dip, burgers, wings, mac-and-cheese bites, cookies—these aren’t “cheat” foods; they’re just food. This doesn’t mean piling your plate endlessly. It means giving yourself permission to enjoy and savor the foods you love, without the guilt and without feeling like you have to overdo it. Pair them with something that nourishes your body—like fresh-cut fruit, precut veggies or a simple salad—so your plate includes both satisfaction and balance. When you allow yourself to savor what you truly enjoy, you’ll notice greater satisfaction and less urge to overeat.
2. Don’t Save Up Calories for Game Day
Skipping breakfast or lunch to “save room” usually backfires. Arriving at the tailgate ravenous can lead to eating out of desperation rather than genuine hunger. Instead, eat balanced meals beforehand—think eggs and toast, a hearty salad with protein or a smoothie with fruit and yogurt. Fueling your body properly stabilizes energy, supports digestion and allows you to fully enjoy the flavors and experience of the tailgate without feeling out of control.
3. Check In With Hunger & Satisfaction
Tailgates often last hours before kickoff, making it easy to eat on autopilot. Pause occasionally and ask yourself: Am I hungry? What sounds satisfying right now? This simple mindfulness practice allows you to honor your body’s cues, choose foods that truly appeal to you and enjoy the experience in a way that feels good—not compulsive or rushed.
4. Hydration Counts Too
Salty snacks, sunny September weather and the occasional cold beverage can leave your body craving fluids. Staying hydrated supports digestion, maintains energy levels and helps your body recover from activity or long hours outside. Bring a water bottle and sip consistently throughout the day. Hydration isn’t just about water. It’s about helping your body feel its best so you can focus on fun, family and cheering on the Nittany Lions.
5. Let Go of Diet Talk at the Table
Tailgating is about connection, tradition and shared enjoyment. Conversations about restriction, “burning off” food or dieting can distract from the experience. Focus on the people around you, the excitement of the game and the joy of being together.
Tailgating is about more than what’s on your plate. It’s about laughter, tradition and community. By letting go of food rules, listening to your body, and focusing on satisfaction, you can make game days both delicious and enjoyable. Enjoy the crisp fall air, the energy of the crowd, and the shared experience of cheering on the Nittany Lions—without guilt, without stress. and with a plate full of joy.
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If this way of thinking about food resonates with you and you’re ready to find more freedom and joy at the table…I’d love to have you join me this fall! My upcoming 12-week group course, “Nutrition Without Restriction,” is all about breaking free from dieting, learning to trust your body and enjoying food — and life — again, without guilt or rules. Through gentle nutrition and simple mindset shifts, you’ll build confidence, feel calmer around food and discover a sustainable way to nourish yourself. Click here to get the details!
Food Freedom Momma founder Claire Harpster is a Registered Dietitian and Certified Intuitive Eating Counselor based in State College with a passion for promoting healthy and balanced living.
