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It’s tailgating season! Between library sessions and all of your other extracurriculars, going to a tailgate for your school’s football game is one of the best things about the fall! But, tailgating doesn’t always come with the best food options—and it’s SO easy to mindlessly eat while you wait for the game to start. With the help of nutritionist Kim Galeaz, RDN, CD, we created this game day strategy. Defend against overeating and excess calorie consumption without fumbling on great taste.
1. Tackle the Traditional Chip and Dip
Don’t stand on the sidelines by the chip and dip bowl, without paying attention to what you’re eating. Have a strategy! Take a time-out when you’ve had enough. Focus on your nutrition just as much as you focus on whether your favorite team wins or loses! We love the following snacks—they’re actually nutritious and filling while still being tasty:
- Popcorn: Not only is it light and airy, it’s naturally 100% whole grain.
- Tortilla chips and salsa: Choose a chunky salsa that includes lots of tomatoes and vegetables.
- Hummus with cut-up vegetables: The chickpeas in hummus make this a nutritious dip.
2. Punt for Lean Protein
Don’t be blind-sided by foods that don’t fit your balanced lifestyle. Balance fried chicken and wings with some of these lean proteins:
- Grilled pork tenderloin or loin chops
- BBQ pulled pork
- Turkey or 90% lean ground beef burgers
- Grilled fish, chicken and lean beef steaks like sirloin and tenderloin
- Lighter, reduced-fat versions of smoked sausages and hot dogs
3. Field Goal for Fruits and Vegetables
Don’t leave fruits and vegetables on the bench. These nutritious MVPs can easily fit into your game plan! These all work great for a tailgate:
- Slice apples for extra crunch and nutrition on lean deli meat sandwiches. They’re even good on top of pizza, like BBQ chicken pizza.
- Grab a bunch of red and green grapes to snack on while watching your favorite team.
- Make a “No-Recipe-Needed Fast Fruit Salad” by combining a can of mandarin oranges (drained), a can of pineapple chunks, some frozen strawberries and several sliced bananas in a large bowl. Or, personalize with a combo of your favorite fresh, frozen and canned fruits.
- Stir together a jar of your favorite tomato-based salsa with a can of rinsed and drained pinto, black or red beans. Or stir in canned or frozen sweet corn kernels.
4. Forward Pass for Your Favorite Beverages
Stay in the game by paying attention to all the calories you consume–from both foods and beverages. You don’t need to sideline your favorite players, like lemonade, iced tea, soda or flavored water. Simply serve up smaller portions.
- Use smaller cups at your tailgate to encourage portion control.
- Make it easy to enjoy your favorite sodas by taking advantage of smaller portion sizes, like the Coca-Cola mini cans. Each 7.5oz can is 90 calories.
5. Huddle for Whole Grains
Aiming to eat more whole grains every day? Don’t ditch that goal on game day! Whole grains can be part of nearly every traditional tailgate treat:
- Enjoy hotdogs and hamburgers with whole-wheat buns.
- Try sandwiches with whole-wheat bread, pita pockets and thin sandwich rounds.
- Pasta salad packs a punch when your noodles are whole-wheat.
Keeping calories in check and enjoying a tailgate can totally go hand-in-hand—it’s all about portion control! Now, who’s ready for game day?
Tailgating tips created by Kim Galeaz, RDN CD. Kim is a registered dietitian nutritionist, recipe creator and culinary consultant to the agriculture, food and beverage industry, including The Coca-Cola Company.
This post is sponsored by The Coca-Cola Company.