One of my favorite parts of fall is the football season. I’ve watched Eagles games with my dad ever since I can remember. Every Sunday, when we gear up for the game, my family prepares an incredible spread of food.

Tailgating or eating during the football game is, dare I say, almost as important as the game itself. I’ve listed some of my favorite tailgating foods and tips below, guaranteed for “The W”:

Kickoff: I have to give credit to Theresa Crossan, Ph.D., my professor for food chemistry, for this food-friendly competition: Invite each of your friends to bring either a soup or a bowl of chili, and hold a judging contest on game day. Not only is this activity creative and delicious, but it’s fun and competitive. It starts any tailgate or party off right by bringing people together, and it reinforces the true spirit of the football season.

First down: If you decide to bring either a soup or bowl of chili, make sure your soup contains several different vegetables and is either broth-based or tomato-based to ensure your soup is healthy and delicious. If you’re bringing chili, make sure to use a tomato-based sauce, a protein of either ground turkey breast or lean ground beef, and beans since they are a great source of fiber.

Four downs: Just like the four downs to score in football, there are four “downs” to help you score a healthy burger. I suggest cooking lean ground beef hamburgers (for a source of iron) on a Martin’s Whole Wheat potato roll (great in fiber), and top it with freshly-sliced juicy tomatoes (full of the antioxidant lycopene) and spinach leaves (for more iron). Not only does this combination taste great, but it contains a great deal of nutritional value.

Touchdown: A touchdown for nutrition would be a meal that contains starch, vegetables, protein, and antioxidants. My suggestion would be a pizza cooked on the grill. Load up a Boboli or Naan pizza with tomato sauce, chunks of mozzarella, and basil for a classic Margherita taste. Or if you’re bleeding green from hopping on the Wentz wagon, try executing a trick play with olive oil, chicken, goat cheese, a little pesto, and some green olives.

Extra point: Another great tradition centered on tailgating is corn hole. Before you go to play corn hole, make a special treat inspired by the game, and put corn on a skewer. Then, season with Old Bay, sea salt, and either butter or olive oil. Wrap the corn in tin foil, grill it, and “it’s good!” for a great source of fiber.

Defense: The best offense starts with a great defense. The best way to defend your body from germs and sickness, especially this time of year, is to protect your immune system through Vitamin C rich foods. Some great game day snacks with Vitamin C include sweet potato fries or grilled chicken with an orange citrus glaze made by simply mixing honey and orange juice.

Halftime: Time to refill and restock your foods for the second half! My last tailgate suggestion is to make a bowl of trail mix: Mixed nuts, dried fruit, mini M&M’s, and mini pretzels are a classic combination. For extra flavor, you can add either a Cajun spice or Old Bay seasoning.  This is a great, easy snacking food that acts as a great alternative to other football snacks, like high-calorie nachos.

I hope you’re ready for game day, Hawks!