Peanuts, protein and fiber—healthier ways to snack at the ballpark

Editor’s note: Juliene Jones, the author of this story, is a student employee in the Department of University Marketing and Communications. She is a second-year student majoring in political science, international studies and sociology.

With the MLB season kicked off and the Cleveland Guardians’ home opener set for April 3, the return to the ballpark brings with it the familiar smell of popcorn, the cracking of peanuts and refreshing beverages—all parts of the timeless ritual that give our nation’s pastime a sense of nostalgia everyone can recognize. 

However, with so many food stands and snack options, finding healthy choices can be overwhelming. We spoke with Lindsay Malone, a registered dietitian and instructor in the Department of Nutrition at School of Medicine, about healthy food options at the ballpark so you can enjoy the game and eat well. 

The Guardians’ home opener will take place on Friday, April 3 at 4:10 p.m. against the Chicago Cubs. To prepare, learn more about what foods are up to bat, and how to plan your healthiest ballpark strategy. 

The batting order: 

The warm-up: stay hydrated

Before the game, players stretch, practice their swings, and prepare themselves for the long game ahead. Malone recommends doing the same thing when you get to the ballpark—drinking lots of water and staying hydrated will set you up for success in a two-and-a-half-hour game in the sun. 

“The first thing you want to do is make sure that you're well hydrated,” she said. “Many ballparks will allow you to bring your own water bottle in, but if not, there's plenty of stands where you can buy your own water.”

Progressive Field’s policy allows fans to bring a single, clear, factory sealed water bottle under 20 ounces, or an empty plastic bottle, so you can make sure you’re staying hydrated the entire game. 

The leadoff: strategic choices

Baseball games tend to be longer and slower-paced than other sports, with lots of opportunities to explore the ballpark and get food. That’s why Malone advises starting with a lap around to scope out your food options before deciding what to eat. 

“You'll get some steps in, you can see what all the good choices are, and really make a good informed decision at that point.” 

Starting your game off strong will set you up for success, which is exactly what the first pitcher in a game does. The leadoff hitter is fast, strategic and disciplined. Their goal is to scope out the other team’s pitcher and get on base, just like how you can scope out the ballpark for smart snacking.

The utility player: peanuts

Peanuts in the shell are the ultimate baseball classic—the snack that fills every ballpark with their salty smell and the crack of shells. They’re dry roasted, which means they have no added oils, making them Malone’s favorite ballpark snack. 

“They're easy to find and easy to share, and you have built-in portion control because you have to shell the peanuts to eat them.” 

The utility player is dependable and versatile, able to play multiple positions on the field. Peanuts, too, are reliable and served in many varieties. At the ballpark, shelled peanuts offer nostalgia and a healthy snack. 

The 3-hole: popcorn

Popcorn is a reliable snack to carry you through the middle innings—it’s a light snack and easy to reach for during the game. Popcorn is also a fairly healthy choice, since it’s a whole grain and high in fiber. Malone encourages you to catch the popcorn before they add the butter sauce, that way your snack is still delicious, but even healthier. 

“You'll save yourself some calories and also quite a bit of mess,” she said. “It'll still be salty and crunchy and delicious, but without the butter sauce.” 

The third hitter in the game needs to be able to keep the rhythm and energy alive, setting their team up for a strong middle and end-game. Popcorn can do the same for your game—it carries your appetite, and without the added butter sauce, doesn’t slow your health down. Both are consistent, reliable and make sure that the game doesn’t die out. 

The cleanup: protein

Protein is your source of power during a game—it keeps you fueled and energized, especially for a long day at the ballpark. Malone stresses the importance of finding lean protein, like a chicken sandwich or wrap. When it comes to a classic ballpark hotdog, Malone recommends staying mindful. 

“If your heart is set on a hot dog and you're at the ballpark a few times a year, totally fine. Try and find some good fermented foods like pickles or sauerkraut to add to your hot dog.” 

The cleanup hitter brings the power—the team counts on them to drive in runs by hitting the ball hard and far, “cleaning up” the bases. Just like the cleanup hitter brings the power, protein will fuel you through the later innings. 

The heart: beer

For many, beer is the social core of the ballpark experience. The atmosphere is the priority—being a part of the crowd’s energy through cheers, laughs and sharing a beer. To ensure that you stay healthy and mindful while still being a part of the ballpark excitement, Malone suggests trying a non-alcoholic beer option, since most ballparks now carry them. 

“They taste great, they're low in calories, and they're either very low in alcohol or completely alcohol-free, so it's a great way to enjoy your beer and not have the calories, and the alcohol, to go with it,” she said.

Beer is how the fans build the energy and connection from the stands, and the heart of the lineup is how the teams do it from the field. 

The home run: sweet treats

Whether it’s cotton candy, ice cream or frozen lemonade, everyone has their favorite ballpark treat. Who doesn’t look forward to a refreshing, sweet treat to celebrate a win? Malone agrees, and says that the most important thing to keep in mind is portion control. 

“If you're going to have ice cream, have an ice cream cone and enjoy it, but maybe stay away from the ice cream sundae in the baseball helmet.”

A home run doesn’t happen at every bat, and neither should sweet treats. Both should be celebrated and savored, but not expected all the time. 

Cover your bases: plan ahead

Many ballparks accommodate dietary needs, by allowing fans to bring their own food. Planning ahead with packed snacks can ensure you have healthy options and save you some money during the game. Per Progressive Field’s policy, soft-sided coolers are permitted into the ballpark, subject to inspection.