Tailgate Party Tips

Stay in the heart-healthy game with these 6 steps

By Teller Stalfort,, MPH, RD, a registered dietitian at the University of Virginia Health System

Fall weekends are often filled with food, festivities and ... football! This year, have a great time at the tailgate without fumbling your diet.  Here's how:

1. Have a small snack before going to a tailgate. Leaving home hungry often results in choosing unhealthy items and overeating.

2. Stick to a strategy for eating. Don't let your eating be dictated by the pace of the game. Look over the spread and decide which items you really want and be moderate with your portions. Fill half your plate with fruits and vegetables and be selective with your splurges.

3. Use a plate for even the smallest snack. You'll eat less.

4. Moderate your alcohol intake. Alcohol causes blood sugar to drop which can lead to hunger and lowered inhibition to avoid unhealthy items. Alcohol calories are often overlooked in our daily tally.

5. Choose water over sodas and juices. You'll consume fewer calories and stay hydrated.

6. Serve your fellow fans healthy options. Here are some great ideas:

• fresh vegetables with low-fat dip or hummus
• fruit kabobs, popcorn, unsalted nuts, pretzels with mustard dip
• baked tortilla chips with salsa or guacamole, oven-fried chicken
• lean meatballs and mini-sandwiches on whole-grain breads
• rye mini-bagel with lean turkey or ham, cheddar cheese, shredded cabbage and mustard
• crusty oatmeal bread filled with salmon salad and baby spinach leaves
• whole-wheat hot dog buns wrapped around grilled lean sausages and topped with salsa.

You'll score points with your guests and help guarantee your tailgate get-together will be a hit right up until the final whistle.

Content partially provided by the American Dietetic Association.