It’s time to clean off the bbq, stock up on face paint and whip out the car flags for another season of finger-licking tailgating fun. While a great tailgate surely adds to the game day experience, doing so week after week can add inches to the waistline- but that doesn’t have to be the case. Chrissy Barth, registered dietitian, has a handful of great nutrition tips for your next tailgating menu.
The traditional tailgating feast for one plate looks like this:
•Cheeseburger on a white bun with ketchup and mayo
•1 beef sausage
•Large scoop of coleslaw
•Handful of chips
•Beer or a apple cider
•Jumbo brownie
•Ready for a nap…
This adds up to a whopping 2300 calories, 135 grams of fat, and 65 grams of saturated fat! This is a days worth of calorie needs for most people and way too much fat and almost 3 times as much saturated fat allowed for one day.
Here are some healthier alternatives that not only taste great, but will make you feel great and provide you with the energy you need to cheer your team on throughout the entire game:
1)Entrées: Experiment with low-fat, nitrate-free chicken and turkey dogs, leaner burgers like turkey, bison, and extra-lean ground sirloin. Don’t forget the veggie dogs and veggie burgers for a nutritious and tasty addition. Choose whole grain, fiber-rich buns over the refined white ones. Beware of condiment use as this can easily add up to 500 or more calories per meal. Ouch! Your safest bet is mustard.
2)Side Salad: Choose a healthier side salad made with whole wheat pasta, tons of bright-colored veggies, protein-rich edamame, parmesan cheese, and light Italian dressing. This one is a winner- simple, delicious and nutritious.
3)Platters and Bowls: Go for grilled veggies like zucchini, red pepper, onions and portabella mushrooms. For a fiber and protein-rich side, go for edamame in the pods with a little sea salt. Choose healthier chips like baked chips, veggie chips, or pita chips. Limit yourself to one handful.
4)Dessert: Rather than jumbo-sized brownies and cookies, choose an antioxidant-rich dessert for all ages to enjoy like homemade cherry bars made with wholesome ingredients including honey, natural peanut butter, dried cherries and whole grain cereal. Another great option for dessert is fruit kebabs with fresh mint.
5)Beverages: Hydration is key. Tailgating parties usually include alcohol, so make sure to drink plenty of water to avoid getting dehydrated. Most people prefer a bit of flavor and variety, but don’t neglect nutrition. I like vitaminwater10 and fuze slenderize. Both are nutrient-packed, taste great, and are good options for everyone at the party. As a bonus, vitaminwater10 mega-c contains vitamin c and zinc- key nutrients for keeping the immune system strong during the cold and flu season that’s upon us.
End Result: Healthier Tailgating Feast for one-
•Turkey Burger with grilled veggies and mustard on a whole grain bun
•1 handful of whole wheat pasta salad OR baked chips
•1 cherry bar
•vitaminwater10 or fuze slenderize and limit the beer to 1 serving- choose a low-cal beer or light beer for a lower calorie beer option
•Tons of energy and a healthier heart
Totaling 850 calories and 32 grams of fat, 8 grams of saturated fat. Enjoy!
Grilling continues to increase in popularity for tailgaters, and, therefore, we want to make sure we grill smartly- especially since grilling at high temperatures can trigger cancer-linked chemicals found in the muscle of animal proteins like beef, poultry, and fish. Some tips for smart and sassy grilling include:
•Keep gas jets low.
•Trim all of the fat from the meat and marinate before grilling.
•Flip meat often.
•Scrape off and discard charred pieces.
•Add kebobs to the grilling menu as these take less time on the grill to cook.
Happy grilling while tailgating!
VIDEO: http://www.abc15.com/content/living/yourhealth/story/5-healthy-tailgating-tips-for-football-season/93EkdyjQMUCczGbLUmVSgw.cspx
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