Cool fall days. You know what that means. It’s football season. With football season in full swing, it’s easy to indulge at a tailgate with all the epic food displays and alcoholic beverages. Whether it be college football or a professional game, game days are generally not considered to be the healthiest and it can be very easy make poor choices when it comes to food and alcohol. The below are tailgating tips for eating healthy at a tailgate while still enjoying yourself.
Food
You can still eat healthy at a tailgate without depriving yourself. It’s all about the choices you make. Select lean protein, vegetables, and grilled foods instead of fried fatty foods. Remember that condiments such as dressings and barbecue sauce have a lot added sugar and sodium. Here are a few examples:
· Kabobs or skewers are a smart choice since it is generally a grilled protein with vegetables.
· Opt for a turkey or veggie burger over a standard burger or hot dog.
· Choose lean cut of meat like grilled chicken instead of fatty ribs.
· Choose grilled chicken wings over fried wings slathered in sauce.
· Seafood is another great option, if available.
· Chili is a great option however, be careful with what you put on top of it and eat with it. The extra cheese and sour cream along with the chips. It all adds up.
· Pick snacks such as: veggies with a low-fat dip, chips that are baked and not fried. Hummus or white bean dip with baked pita or veggies are a great alternative.
· Avoid cole slaw, potato salad, macaroni salads. These sides generally have mayonnaise in them and are caloric and not low fat.
· Opt for salads or grilled vegetables. Salads that contain whole grains such as farro or quinoa are also a good option since they contain protein and fiber and will keep you full longer.
Be Mindful
With the temptation of all the great food a tailgate, it is definitely challenging not to overindulge. A good strategy is to first take a look at your food options and then use a smaller plate once you have selected what you want to eat. Using a smaller plate will help with portion control.
Avoid Grazing
Try not to stand there mindlessly eating out of the chip bowl. Before you know it, the whole thing will be gone. As mentioned above, fill a small plate with healthy food options. This will help prevent overeating and help you keep track and monitor what you are consuming.
Alcohol
Alcohol is a key component to a tailgate. However, alcohol is caloric and depending on your drink, can contain a lot of sugar. Alcohol has no nutritional value, so it is basically liquid calories. Alcohol consumption can also can make you dehydrated so be sure to also drink plenty of water. Alcohol also tends to cause hunger. Drink in moderation.
Soda
Just like alcohol, soda is full of sugar and provides little nutritional value. Ditch the soda and opt for water. Add lemons, limes, or berries (if available) to add more flavor.
As you can see, eating healthy at tailgate does not have to be difficult. It’s all about the choices you make. Happy Tailgating!
Creamy White Bean Dip
Ingredients
1 (15-ounce) can cannellini beans, drained and rinsed
1 cloves garlic
1 tablespoon fresh lemon juice
1/4 cup olive oil, plus 2 teaspoons
¼ tsp. cumin
Pinch of cayenne (optional)
Salt and Pepper to taste
Water, as need to thin out
Instructions:
1. Place the beans, garlic, lemon juice, 1/3 cup olive oil, and cayenne in food processor.
2. Pulse until the mixture is blended until smooth.
3. Season with salt and pepper, to taste.
4. Transfer the bean puree to a small bowl.
Serve with pita chips and/or cut up veggies.
Evolve Wellness, LLC
Andrea is a health and wellness coach at Evolve Wellness, LLC. At Evolve Wellness, LLC we focus on eating clean healthy food, fitness, anti-aging, and beauty for leading a healthy lifestyle. You can find out more on www.evolveholisticsolutions.com.
Note: The role of a health and wellness coach is not to diagnose, treat or cure any disease, condition or other physical or mental ailment of the human body. The information on this website should not be seen as medical or nursing advice and is not meant to take the place of consulting licensed health professionals.