Another summer has come and gone. The air is crisp, school is back in session, and football is back in full swing. Now weekends consist of socializing with friends and family, drinking beverages, eating appetizers and snack foods, playing games, and watching the game. To many people tailgating can be considered “unhealthy”, but there are ways to include nutritious foods into your tailgate without sacrificing flavor or fun! After all, it is about enjoying the experience and cheering for your team.
Here are some tips to enjoy tailgating this football season, and maintain your nutrition goals:
Don’t skip meals before you tailgate.
- Skipping meals doesn’t mean you ‘save up’ for later. It is best to eat as normal prior to help keep you satisfied, and less likely to overeat because you are ravenous when food is available.
- Eat filling and balanced meals leading up to tailgate. Try to include good amounts of quality protein, fiber and healthy fats to keep you feeling full.
Always stay hydrated!
- Bring water with you in your cooler, and drink it throughout the day.
- Include fruits in your food spread to increase water intake.
- If consuming alcohol, try to alternate between water and an alcoholic beverage.
Enjoy alcohol in moderation.
- Set a limit for yourself, and spread it throughout the day.
- Not only is alcohol calorie dense and nutrient poor, but it wreaks havoc on your body the next day if consumed in excess.
- Keep in mind the recommended amount of alcohol is 1 drink/day for women and 2 drinks/day for men.
Enjoy foods in moderation.
- Keep simple and filling snacks on hand, like roasted chickpeas, which provide some protein and fiber to satisfy you.
- Grill chicken kabobs or lean hamburgers as main dishes.
- Make nutrient dense dips, like hummus or salsa.
- Give sauces or dips a nutrient boost by swapping out mayo/sour cream for Greek yogurt.
- Bring vegetables to dip for added nutrients.
Example of a simple tailgate menu:
- Grilled chicken kabobs with spicy dipping sauce
- Vegetables with hummus
- Black bean chips with guacamole
- Chocolate chip cookie
- Light beer
