Football season is upon us! Fans across the country are gearing up to celebrate game days by tailgating. We look forward to tailgates for the fun and for the food. The typical menu for these pre-game festivities can be tricky for those of us trying to reach particular health goals. Luckily, with a little planning and creativity there are plenty of ways to enjoy the tailgating experience and stay true to your wellness plan.
Incorporate these tips in your upcoming tailgating plans!
Don't skip breakfast
Sometimes people skip breakfast to save room for the food at the tailgate. This can lead to overeating. Try a high-protein breakfast, such as oatmeal and Greek yogurt or eggs and toast.
Grill light and lean
Nothing says the tailgate’s on like firing up the grill, but you don’t have to grill fatty red or processed meats to get all the flavor. Swap the ground beef for one or more of the following...
Turkey
Bison burgers
Soy chorizo sausages
Chicken
Maybe grilling’s not part of your game plan. If you prefer to bring food prepared at home, an air fryer can be your new go-to. Buffalo wings turn out crispy and moist in the air fryer. Make a dip for your chicken wings with ranch seasoning and Greek yogurt instead of bottled dressing for more protein and less fat. If chili’s more your thing, go for a chicken or turkey chili recipe and load it with delicious vegetables!
Veg it up
You don’t have to forgo finger foods and savory side dishes at your tailgate. It’s easy to incorporate a range of vegetables into your pregame plan. Some examples are...
Black bean salsa
Buffalo cauliflower dip
Guacamole (full of unsaturated, healthy fats)
Hummus
Spinach dip (using yogurt instead of mayonnaise)
Slice carrots, celery, cucumbers, peppers, and other veggies for dipping. Try whole wheat or gluten-free pita wedges. Use an air fryer to serve fresh sweet potato chips with none of the fat of the bagged variety.
Easy on the alcohol
Alcohol is often part of the tailgating social scene. However, alcoholic beverages are often full of calories, and too many drinks can lead to dangerous consequences. The Dietary Guidelines for Americans, 2020-2025 lists drinking recommendations for men and women. Stock the cooler with beer, seltzers or cocktails that are low in calories, sugar, and alcohol. For extra fun make a pitcher of mocktails.
Stay hydrated
Drinking plenty of water on game day is crucial for multiple reasons. Hydration staves off hunger, making you feel full. Water also helps with digestion, especially if you're eating heavy foods. And if you're drinking alcohol, alternating each drink with a glass of water is a great way to make sure you don't drink too much (and avoid a hangover the next day).
Keep moving
Take a break from snacking to stroll around and mingle with other fans or walk around campus. If space allows, throw a frisbee or football around with friends before heading to the stands!
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