6 Tips to Tailgate the Healthy Way

Don’t sacrifice flavor or fun
Tailgates, Healthy Options, Kebabs, Social Distancing, Masks

It’s football season — which means it’s tailgating time. And although this year looks very different compared to last year (hello pandemic!), it doesn’t mean all tailgating fun has to be put on hold.

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This fall, your best defense is to stay home and enjoy the season on TV with those in your direct household. (You can even host a faux tailgate in your driveway!) If you do venture out, remember it’s crucial to wear a face mask, avoid crowds and wash your hands. Many stadiums and sports leagues are also limiting how many people can attend the games.

If you’ve opted to stay home, but you’re still determined to enjoy a good tailgate, adding a few healthy dishes to your menu can be a game changer for your health. Dietitian Kate Patton MEd, RD, LD, CSSD, gives us six healthy tips when it comes to tailgate food this season.

  1. Cook up some kabobs. If you’re firing up the grill, try some delicious chicken or shrimp kabobs. Stack the kabobs with your choice of meat, peppers, onions, mushrooms, pineapple or other veggies or fruits you enjoy. Brush them with olive oil and your favorite herbs for a surge of flavor. Kabobs have fewer calories and less saturated and trans fats than other tailgate options. Plus, the peppers contain antioxidants that prevent oxidation of cholesterol during heating.
  2. Skip the chips, keep the potato. If potatoes are a staple for you, try a baked potato bar rather than potato salad or chips, which are traditionally high in fat and calories. Rub the outside of the baked potatoes in olive oil, wrap in aluminum foil and set them straight on the grill. Ahead of time, prepare a few bowls of toppings such as salsa, sautéed spinach, black beans and parmesan cheese — all in moderation.
  3. For pasta salad, go 100% whole grain. Transform a traditional pasta salad recipe into a healthier version by cutting out refined grains. When grains are refined, the two outer layers—the bran and germ—are removed in an attempt to enhance the taste and extend the shelf life. But this process also leads to a loss of important nutrients such as vitamin B and fiber. Using 100% whole wheat (or any whole grain) pasta instead will increase your intake of key nutrients associated with improved glycemic control and decreased risk of coronary heart disease.
  4. Snack smartly. Calories can add up quickly, especially if you’re a die-hard snacks fan. Try pairing your healthy entrée choices with nutritious snacks such as air-popped popcorn, grilled corn, multigrain crackers with hummus and guacamole, fresh veggies with a Greek yogurt dip or a fresh fruit salad.
  5. Keep food safety in mind. Don’t let foodborne illness spoil your fun. Safe procedures include cooking meat to an internal temperatures of 145°F for whole meats (allowing the meat to rest for 3 minutes before eating), 160°F for ground meats and 165°F for all poultry. Additionally, clean plates and utensils to avoid cross contamination, wash produce before preparation and refrigerate high protein foods after 1 to 2 hours of sitting out (one hour for hot weather, two hours for colder weather).
  6. Try a Bloody Mary. Compared to beer, a Bloody Mary is a better drink of choice. These drinks provide more nutrients than other alcoholic beverages because the base is potassium-rich tomato juice. Just be sure to go light on the salt and always drink alcohol in moderation — defined as one glass per day for women and two glasses for men. And be sure to stay hydrated with plenty of water.

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