Healthy Tailgate/Game
day ideas:
It’s the best season of all – at least in my opinion. It’s
football season! With football season comes the holidays, pumpkin flavored
everything, cooler weather, and of course, tailgating! While it’s ok to splurge
on your nutrition plan every once in a while, it’s good to be continuously
aware of what is going into your body. As an athlete, what you eat determines
how you perform. You should think of nutrition as the third part of your
training – workouts and practices, medical treatment and prevention, and
nutrition are all essential to being a healthy athlete.
Can you actually eat
healthfully while tailgating???
Absolutely! Let’s be honest, you’re not always going to be
at home to cook meals and eat. You’re going to go out, have fun, and have to
get creative! And you should! It’s all about making healthy choices that will support
your athletic and academic performance.
What are these
“healthy tailgate foods” that you speak of?
Chicken chili: A slightly different twist on one of the most
traditional tailgate foods! Using ground chicken instead of ground beef is a
leaner choice. Adding sweet potatoes will provide vitamin A and by including
beans, your chili will be a great source of fiber!
Try this recipe! Combine all ingredients in a pot and cook covered on the stove for at least 1 hour!
· 1lb ground chicken
· 1 can crushed tomatoes (with liquid)
· 1 can corn kernels
· 1 can black beans or pinto beans
· 1 can butter beans
· 1 jalapeno, diced
· 1 onion, diced
· Diced bell peppers
· Diced sweet potatoes
· Cayenne pepper to taste
Grilled chicken wings: Instead of frying the chicken, try
using chicken tenders and grilling them for less saturated fat and few calories!
Once they are cooked, toss them in your favorite wing sauce and enjoy a
healthier variety of this game-day favorite. The key here – easy on the dipping
sauces! Go for a yogurt dip or reduced fat ranch dressing instead of using the
higher calorie alternatives.
Turkey burgers: You can buy them at the store or make them
at home. Turkey is a great source of protein and low in saturated fat. Turkey is
also a great source of Niacin and B6, both of which are important for energy
production. Slap it on a whole wheat bun with your favorite veggie toppings for
a delicious grilled favorite!
Guacamole: Made from avocados, guacamole has some great
nutritional benefits! Avocados are a rich source of oleic acid, which is a
monounsaturated fat that has shown significant benefits to maintaining healthy
cholesterol levels and promoting overall heart health. They are also a great
source of vitamin K, which is an essential nutrient for blood clotting and bone
mineralization.
Grilled vegetables: Skip the French fries and potato chips. Grilling
vegetables is a deliciously healthy side for your burger or sandwich! You can
wrap your vegetables in aluminum foil or place directly on the grill. Cook
until tender. Try grilling asparagus, zucchini, corn, or even whole tomatoes! Vegetables
are a great source of vitamins and fiber!
Pretzels or whole grain crackers with hummus: Skip the
greasy, cheesy nachos that are loaded with saturated fat and excess calories.
Instead, go for whole wheat crackers or pretzels dipped in your favorite hummus
or yogurt dip!
Fueling Bruins,
Ema Thake, MS, RD
Team Dietitian
