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Football season is here! No matter if you’re rooting for your favorite team at the stadium or from the comfort of your own home, it’s almost certain you’ll be met with the seemingly endless amounts of game day food and alcohol. It’s easy to get caught up in the football spirit and over indulge in fried foods, snack on chips and dip, and knock back a few of your drinks of choice. While the occasional indulgence is not a problem, spending every weekend celebrating your favorite team with chips and beer could pack on a few pounds before even knowing if your team makes it to the playoffs. However, this doesn’t have to be the case. With a little preparation and mindfulness, you can still celebrate your favorite team, without the bloat or hangover that comes with overdoing it. This month, I’m sharing some tips for a healthy tailgate, helping you stay satisfied and energized as you cheer on your favorite team. (Spoiler alert: it’s a lot easier than you might think!)
- Stephanie
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7 Tips for a Healthy Tailgate
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 Start the Day off Right. When prepping for a long day of tailgating, it’s easy to forget to set aside the time for a nice hearty breakfast. However, it’s important to start your day off right with a breakfast filled with complex carbs and protein.. A balanced breakfast also means you’re less likely to crave unhealthier options later in the day and it keeps your energy levels balanced throughout the morning. Oatmeal, low-fat Greek yogurt, eggs, whole wheat toast, and fruit are all great options (that require little preparation) to incorporate into your game day plan.- Stay Hydrated. When spending the day out in the sun, it’s more important than ever to stay hydrated. While plain water will certainly do the trick, there are plenty of flavored water options such as Hint Water or La Croix that will pack the flavor without all of the extra calories and sugar. You can even infuse your water with fruit yourself. Just add the fruit of your choice to some water and let it sit overnight, and you’ll have a flavorful concoction to keep on hand during game day.
- Bring Your Own Snacks. It’s easy to be tempted by the chips and dips, burgers, and fried chicken wings spread out in front of you. It’s even more tempting when your stomach is grumbling. Luckily, being prepared and having some healthy snacks on hand is a great way to stay satisfied during game day. Carrots and salsa, a handful of nuts, or low-fat Greek yogurt and fruit are all delicious and refreshing game day snacks.
- Turn Up the Grill. For those who just can’t live without their chicken wings or other typically fried foods, turn off the fryers and crank up the heat on your grill instead. It’s a fantastic way to enjoy a variety of game day favorites without all of the additional grease and fat. And don’t just stop with your entrees! Grill up some veggies or fruit to bring out a delicious layer of flavor with lots of vitamins and nutrients.
- Pile on the Veggies. A crisp tray of veggies such as cucumbers, tomatoes, carrots and celery are excellent alternatives to handfuls of tortilla chips. Opt for some fresh lettuce instead of a carb-heavy bun for your hot dog or burger. Put some veggie kabobs on the grill with whatever you produce have on hand. The options are endless, experiment and have fun with your new creations.
- Portion Size Matters. There’s nothing wrong with indulging in your favorite game day treats. Just remember to watch your serving sizes! Split your favorite dessert with a friend, skip the bun on your hamburger, or limit yourself to a couple of hot wings instead of an entire plateful. There’s no reason to deprive yourself of your favorite game day treats, and being mindful of your portions is a great way to have the best of both worlds.
- Limit the Alcohol. Tailgating means there’ll undoubtedly be an abundance of adult beverages at every turn. Here are a few tips on how to enjoy your favorite adult beverages without going overboard:
- Skip the sugary mixers and opt for club soda instead.
- When it comes to beer and wine, go for darker beers or a red wine for maximum health benefits.
- Be a slow sipper and avoid guzzling your beverage.
- Set a limit to how many alcoholic beverages you’ll drink beforehand and stick to it.
- It’s easy to rack up on the drinks, but knowing your limit makes it easier to stick to your plan.
At the end of the day, football season should be about having fun, creating memories, and building relationships. Shift the focus from overindulging in foods and drinks to indulge in the people around you! |
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| Black Bean, Chickpea and Avocado Salad |
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Recipe by: Pulse Canada
- 2 cups cooked black beans or 1 - 19 fl oz canned black beans, rinsed and drained
- 2 cups cooked chickpeas or 1 - 19 fl oz canned chickpeas, rinsed and drained
- 2 tomatoes, chopped
- 1 red pepper, chopped
- 2 green onions, chopped
- 1 avocado, peeled and chopped
- 1 tsp lime rind
- 1/4 cup lime juice
- 1/4 cup olive oil
- 2 cloves garlic, minced
- 1 jalapeno pepper, seeded and finely chopped (optional)
- salt and pepper to taste
Directions
- PLACE beans, chickpeas, tomatoes, red pepper, onions and avocado in a bowl.
- WHISK dressing ingredients together in a separate bowl, and then mix with salad.
- REFRIGERATE for 1 hour before eating.
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“Your talent determines what you can do. Your motivation determines how much you are willing to do. Your attitude determines how well you do it.”
― Lou Holtz |
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Using condiments can add a surprising number of sugar and calories to your meal. There are more than 90 calories in a single tablespoon of mayo and 3.7 grams of sugar in a single tablespoon of ketchup. Considering that servings of the sauces are typically larger than that, it all adds up pretty quickly. Luckily, there are a tons of healthier options out there for people who need a sauce fix.
Here are a few:
- Mustard - For those who don’t like yellow mustard, try spicy brown, whole grain, or Dijon instead. Loaded with antioxidants and a sharp flavor, mustard is a great option -- just pay attention to the sodium levels.
- Hot Sauce - Hot sauce can be a great way to pack in a spicy punch without all of the extra calories. Although it’s important to be aware of sodiums and additives, using hot sauce sparingly is a great option for adding some spice to your game day meal.
- Salsa - Choose an option low in sodium and preservatives or make your own. Load it with fresh veggies and you’ll have a healthy and tasty condiment for dipping or to use as a topping.
- Greek yogurt - A great alternative to sour cream or as a creamy alternative in mayo-based sauces, Greek yogurt is a tangy and refreshing condiment
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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