Tailgating is a cherished tradition for football fans, combining the thrill of the game with the enjoyment of good food and camaraderie. However, typical tailgating fare often leans toward the indulgent side, which can be a challenge if you are trying to maintain a healthy lifestyle. Fear not! Tailgating does not have to mean throwing all of your health goals out the window. Here are a few things you can try to keep the day light and fun:

•   Stay Hydrated: Keep a cooler stocked with plenty of water. Staying hydrated is essential, especially if you are spending hours outside. You can also bring sparkling water or flavored water with slices of citrus or berries for a refreshing twist.[1]

•   Portion Control: It’s easy to overindulge when there’s an abundance of food. Use smaller plates to help control portion sizes and avoid mindless eating.[2]

•   Healthy Swaps: Make simple swaps to reduce calorie and fat intake. Use whole-grain buns instead of white, swap mayo for avocado, and choose baked over fried snacks.

•   Be Mindful of Alcohol: Alcohol can quickly add up in calories and lead to poor food choices. If you’re drinking, opt for lighter options like wine spritzers or light beer, and be sure to alternate with water to stay hydrated.[3]

•   Bring Your Own: Do not be afraid to bring your own healthy dishes to share. It ensures there will be options that align with your dietary preferences and might even inspire others to eat healthier.

            Speaking of healthy snacks, you can enjoy a delicious and nutritious tailgating experience that aligns with your health goals with a bit of planning and creativity. Here are some ideas to make your game day both enjoyable and guilt-free:

•   Grilled Vegetable Skewers: Swap out the usual greasy sausages for colorful and flavorful grilled vegetable skewers. Use a mix of bell peppers, cherry tomatoes, zucchini, mushrooms, and onions. Brush them with a little olive oil and season with herbs and spices before grilling.

•   Lean Protein Options: Opt for lean proteins like chicken or turkey burgers instead of beef. You can also try grilled fish or shrimp skewers, which are both light and delicious.

•   Homemade Salsa and Guacamole: Instead of high-calorie, store-bought dips, prepare fresh salsa and guacamole. Serve them with whole-grain tortilla chips or sliced vegetables like cucumber, bell peppers, and carrots for a crunchy and satisfying snack.

•   Greek Yogurt Ranch Dip: Create a healthier version of ranch dip by mixing Greek yogurt with ranch seasoning. It's a great way to enjoy a creamy dip with added protein and fewer calories. Pair it with an assortment of fresh veggies for dipping.

•   Fruit Kabobs: For a sweet treat, assemble fruit kabobs using a variety of your favorite fruits. Pineapple, strawberries, grapes, and melon balls are all excellent choices. You can even drizzle them with a bit of honey or a sprinkle of cinnamon for extra flavor.

•   Whole-Grain Wraps: Prepare wraps using whole-grain tortillas and fill them with lean proteins, plenty of veggies, and healthy spreads like hummus or avocado. Cut them into bite-sized pieces for easy snacking.

            Tailgating does not have to derail your health goals. With these tips and nutritious snack ideas, you can enjoy all the fun and excitement of game day while staying mindful of your well-being (and your physician might have additional advice as well). By making smart food choices and being prepared, you will feel great and energized, ready to cheer on your favorite team to victory!

[1] Harvard T.H. Chan School of Public Health. "Healthy Eating Plate." The Nutrition Source, n.d., https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/.

[2] Mayo Clinic. "Portion Control for Weight Loss." Mayo Clinic, 2021, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/portion-control/art-20045448.

[3] American Heart Association. "Healthy Eating for a Healthy Weight." American Heart Association, 2021, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart.