2. One of the highlights of fall weekends is football, and a big part
of football is tailgating.
-- So load up the cooler, pack the picnic basket
and get
ready for an afternoon of food, drink and
football!
3. Statistics
More than 20 million Americans tailgated in a stadium
parking lot in 2006 – with some studies suggesting the
number to be closer to 50 million. Source: American
Tailgaters Association (ATA) and Sports Insight
Magazine, November 2006.
30% of tailgaters never see the inside of the stadium.
Source: ATA.
The number of sports fans who regularly tailgate has
risen 12 percent annually during the past five years.
Source: ATA.
According to the American Dietetic Association, the
average sports fan partakes in tailgating five times
during a football season.
90% and 100% of tailgating involves some sort of grilling
and beverage consumption, respectively. Source: Sports
Insight Magazine, November 2006.
5. Fun Fact:
**For every
3500
calories
consumed, 1
pound is
gained!
**If we eat
500 calories
per day
above our
maintenance
levels, we’re
on track to
gain a steady
one-pound of
fat each
week.
6. Its safe to assume, when tailgating…
-
-
… we are consuming more calories from food and beverages, food
choices are poor, etc.
-- HERE ARE SOME TIPS TO TAILGATE THE HEALTHY WAY
7. Tips For Your Tailgating Party…
Healthy Appetizers:
Tortilla roll-ups made with flour tortillas that are filled
with lettuce, salsa, refried beans and low-fat cheese.
Hummus with pita chips or a yogurt veggie dip.
Main Meal:
Pack lean meat or tuna sandwiches on whole-grain
bread or three-bean chili.
Add lots of fruit, vegetable pieces or a salad and
whole-grain bread with the chili.
Sweet Ending:
Angel Food Cake
8. Tips when at other tailgating
parties…
Choose smaller portions of high-calories
items.
Fill your plate with vegetables, low-calorie dips
and salsa or fruit salads.
Remember alcohol affects your appetite, so if
you're drinking you may end up eating more
than you planned. Plus, alcohol contains its
share of calories, too.
Include physical activity
Toss
around the football
Walk around
9. Tips for your tailgate…
Establish a time limit for the food to set out
during the tailgating party and then put it away,
out of site. This will help prevent constant
grazing throughout the day and keep the food
from spoiling.
Plan your menu ahead of time and look for
recipes that are nutritious, delicious, and easy
to make.
Watch your portion size. Use smaller plates or
use this tip: keep foods from touching each
other if using a normal size plate.
10. Healthy Tailgating
If you usually serve:
Try this instead:
Fried Chicken Wings calories
120
Bratwurst 281 calories
112
Supreme Pizza calories
Nachos with Cheese calories
346
Potato Chips155 calories
Beef Chili 287 calories
Grilled Chicken 80 calories
Turkey Sliders**150 calories
Vegetable Pizza 86 calories
Chips and Salsa170 calories
Hummus 27 calories
Pumpkin Chili124 calories
11. Chips and Dips
Guacamole and salsa are great
alternatives.
The avocado in guacamole offers
healthy monounsaturated fat as well as
potassium.
Salsa, especially when made fresh, is
very low in calories and contains a
good amount of vegetables.
Try serving baked instead of fried chips.
Popcorn, a whole grain, is also a
refreshing addition to the snacking
table.
Add some peanuts or other nuts, dried
cranberries, and dark chocolate to
lightly salted popcorn for a trail mix
loaded with antioxidants.
Spooning dip onto your plate will help in
reducing the amount you eat.
** Think twice before reaching for that
handful of chips—are you actually
craving chips or are they just easy
access?
12. Chili
Making it Healthy:
Use
ground turkey or chicken instead of
hamburger.
Base recipe of chili uses tomatoes, beans, and
peppers.
Go
heavy on the beans and use a variety like kidney
beans, pinto beans, black beans, and lima beans.
OR: corn, zucchini, carrots, or potatoes
Adds to the taste, and you consume more vegetables!
13. Beer
Many beers contain 150 – 200 calories
REMEMBER: count calories from beer with calories
consumed from food! It can really start to add up…
Try this:
Drink in moderation – Don’t Binge; game day can still be fun!
Instead of drinking beer, make mixed drinks (Spiced Apple Cider
– great for the fall!)**
Stick with low calorie beer
Budweiser Select, 55 calories
Miller Genuine Draft, 64 calories
Michelob Ultra, 95 calories
Natural Light, 95 calories
Miller Light, 96 calories
A rule of thumb: choose beers under 100 calories
14. Freshly-Cut Raw Vegetables and
Fruits
Flavorful tailgate snacks that are low in calories
and fats
Provide an abundance of nutrients
Choose fruits and vegetables that do not require
heating
Dietary fiber, vitamin C, potassium, vitamin A and
calcium
Broccoli florets, sliced bell
peppers, carrots, cucumbers, oranges, apples, kiwi
and grapes.
Pack vegetables and fruit in a cooler filled with ice
to prevent spoiling
Sprinkle fruit slices with lemon juice to prevent
15. Dessert: Fruit Kabobs
Use your teams colors
Thread on skewers; keep cold to serve.
Suggestions to create your color combinations:
Blue or Navy: Blueberries
Gold or Yellow: Pineapple
Green: Grapes or Kiwi
White: Honeydew Melon
Orange: Cantaloupe, Orange, Mango
Red: Watermelon, Strawberries, Cherries,
Raspberries
Purple: Grapes
Black: Blackberries
16. Don’t Forget About Water!
**MAKE SURE
YOU DRINK
PLENTY OF
WATER TO
STAY
HYDRATED ON
GAMEDAY! **
17. USDA’s ChooseMyPlate.gov
Key Recommendations:
Make at least half of your
grains whole.
Make half of your plate
fruit and vegetables.
Switch to fat-free or lowfat (1%) milk.
Go with lean protein.
Enjoy your food, but eat
less
Avoid oversized portions
Drink water instead of
sugary drinks
**Go to choosemyplate.gov for more information on a
healthy diet.
18. Portion Size
Research shows
that people
unintentionally
consume more
calories when
faced with larger
portions. This can
mean significant
excess calorie
intake, especially
when eating highcalorie foods.
19. Food Safety for Tailgating
Defrost at home. Defrost meats at home in the refrigerator
or in the microwave—never at the tailgate. Raw meat juices
can contaminate other foods.
Separate the raw from the ready-to-eat. Pack raw meat
products sealed in plastic wrap in one cooler and all other
foods in a different cooler. Bring two sets of plates and
cooking utensils—one set for handling raw foods and a
second for cooked foods to avoid transferring bacteria.
Ice right. Keep foods cool by packing them with plenty of ice
(enough to keep the temperature in your cooler below 40
degrees Fahrenheit).
Cook your burgers right. A meat thermometer is the only
reliable way to ensure foods are safe to eat. Cook tailgating
favorites like hamburgers and bratwursts to 160 degrees
Fahrenheit and chicken breasts to 165 degrees
Fahrenheit. Never partially grill meat or poultry to finish
cooking later.
20. Grocery Shopping for the Tailgate:
the EASY and Healthy way
NuVal
Compare overall
nutritional value in one
simple number between
1-100.
The higher the NuVal
Score, the better the
nutrition.
Look for NuVal scores on
shelf tags throughout the
grocery store.
Meijer and Giant Eagle
21. Using NuVal: which is more
nutritious?
Whole fruit or cup of fruit?
Added
sugars and preservatives in the fruit cup
give a score between 2 – 33.
Creamy peanut butter or reduced fat peanut
butter?
Reduced
fat has .5 g less fat, BUT 100 g more
sodium, 8 g more carbohydrates, and 1 g less
fiber than regular.
Creamy peanut butter score = 23
Reduced fat peanut butter score = 17
22. How does the NuVal score relate to
tailgating?
By choosing the Meijer Reduced Fat Potato
Chips over Meijer Original Potato Chips, you
can go from a NuVal score of 7 to a NuVal
score of 25 with the reduced fat option.
By choosing whole wheat hamburger buns
over white hamburger buns, you can go from a
NuVal score of 23 to a NuVal score of 31 with
the whole wheat buns.
23. Activity:
CALCULATE YOUR CALORIE NEEDS:
MALE:
(9.99 x your weight in kg) + (6.25 x your
height in cm) – (4.92 x your age) + 5
FEMALE: (9.99 x your weight in kg) + (6.25 x your
height in cm) – (4.92 x your age) – 161
CONVERSION FACTORS:
Height
in inches to Height in centimeters:
Height
Weight
in inches x 2.54 = height in centimeters
in LBS to Weight in Kg:
Weight
in LBS / 2.2 = Weight in Kg
24. …Ask yourself, ―Would I serve this at home if I
was trying to eat healthy?”. If the answer is
no, do not bring it tailgating…
25. References:
Hearty, Healthy Tailgating. Brooke Baker, MS, RD, LD,
Extension Specialist, Family Nutrition Program.
Football Tailgating Trivia 2007-2008: Tailgating Enters the
High-tech Age
http://www.eatright.org/Public/content.aspx?id=3817&terms=h
ealthy+tailgating
http://www.eatright.org/Public/content.aspx?id=6442453426&t
erms=healthy+tailgating
http://www.eatright.org/Public/content.aspx?id=3603&terms=h
ealthy+tailgating
www.choosemyplate.gov
http://www.livestrong.com/article/374244-healthy-tailgatesnacks/
