Be a Tailgating MVP

/ / Blog, Lifestyle / September 15, 2017

The leaves are changing and the temperature is cooling, but more importantly it’s finally football season!!  And like many other great American events, it’s packed with a smorgasbord of empty calories.  So how are you supposed to navigate between the chili contests, cheesy nachos, and buttery popcorn?  Well with a few new plays you can become the next tailgating champion.

  1. Warm-ups:  Trade in your appetizer for some exercise.  Get in a quick 30 minute walk, or head to the gym for a pre-game workout.  This will give you a boost of energy, and confidence to stay in line with your goals you’ve worked so hard on.
  2. Hydration: Pack two coolers, one for your drinks and one for food.  I know you remember, but just in case…..water, water, WATER!!  It may be fall, but it still can get very hot out there.  Go above your 64oz minimum, and remember the 30/30 rule.
  3. Power packed protein: If you’re feeling weak from the dessert table, throw an audible aka protein shake into the mix.  It will satisfy your hunger, and help get your head back into the game.
  4. Don’t forget, safety first:  Break out the crock-pot or two to keep dishes warm.  Pack extra ice.  Your goal is to stay inbounds, and out of the temperature danger zone (39 to 140F) for perishable foods.
  5. Be a lean, mean grilling machine: Avoid personal fouls by leaving behind sugar sweetened beverages, baked goods/dessert, and fried foods.  Stick to the plan with lean meats like chicken, turkey, and fish for your meals.  Don’t forget your grill, grill master, this is your time to shine.  Break out the skewers for some filling and healthy veggie kabobs.  Marinate your chicken in a low-fat salad dressing.  Consider non-meat alternatives like a veggie burger or sausage.  When in doubt, portion it out!
  6. Modify: You are slowly becoming the MVP of recipe substitutions.  Replace that mayo with plain Greek yogurt for coleslaw, deviled eggs, or tuna salad.  Use 1 part Isopure and 1 part water to make a protein packed Sugar-Free Jello mix.  Avoid those extra cheeses.
  7. Keep your eye on the end zone: Avoid mindless eating by sitting down to eat.  Portion your plate, and avoid eating out of containers.  Help set up the table or other cleanup activities to keep your hands and your mind busy.

Tailgating itself can be as simple or as complicated as you like.  You got this.  Keep your goals in check, have your plan ready, and most importantly ENJOY THE GAME!

Casey Flowers, MS, RD, LDN

Bariatric Dietitian

TriStar Centennial Center for Weight Management

 


TriStar Centennial Center for Weight Management author