Staying on Track: What to Avoid & What to Enjoy for a Healthy Tailgate
Tailgating is all about good food, good company, and cheering for your favorite team. But it can also be a challenge if you’re trying to eat healthy, as typical tailgate menus are filled with high-calorie, high-fat options. Fortunately, with some smart choices, you can enjoy the game-day festivities without sabotaging your health goals. Here’s how to navigate a tailgate while staying on track!
Foods to Avoid at a Tailgate
- Fried Foods
Fried chicken wings, onion rings, and fried appetizers are common at tailgates. They’re loaded with unhealthy fats and excess calories. Eating these can leave you feeling sluggish and bloated. - Chips and Dips
Though convenient, chips and creamy dips like ranch or queso are packed with unhealthy fats, sodium, and empty calories. Overeating chips is easy when you’re distracted by the game, making them a risky choice. - Processed Meats
Hot dogs, sausages, and certain deli meats are highly processed and often contain preservatives, high sodium, and saturated fats. While they may seem like a tailgate staple, they’re far from a healthy option. - Sugary Drinks and Alcohol
Sodas, sugary cocktails, and beers can quickly add hundreds of extra calories to your day. Sugary drinks provide no nutritional value, and alcohol can dehydrate you and lead to overeating. - Desserts and Sweets
Tailgates are often stocked with cookies, brownies, and other sweets. While it’s fine to indulge occasionally, these are packed with sugar, leading to energy spikes and crashes.
Healthy Tailgate Alternatives
Now that we’ve covered what to avoid, let’s focus on the good news—there are plenty of healthier options you can enjoy at a tailgate!
- Grilled Lean Proteins
Look for grilled chicken, turkey burgers, or veggie burgers. These options provide protein without the unhealthy fats found in fried or processed meats. You can also try grilling lean cuts of beef or fish for a flavorful yet nutritious option. - Vegetable Platters with Hummus or Salsa
Fresh vegetables are a great way to fill up without adding a lot of calories. Pair them with healthier dips like hummus or salsa instead of high-fat, creamy dips. This way, you’ll satisfy your craving for something crunchy without the guilt. - Whole Grain or Veggie Chips
If you love snacking on chips, opt for whole grain chips or veggie chips made from kale, sweet potato, or beets. They’re lower in fat and provide more fiber, which can keep you feeling fuller for longer. - Fruit Salad or Kabobs
Instead of sugary desserts, go for fruit salads or fruit kabobs. These are naturally sweet and packed with vitamins and fiber. Watermelon, berries, pineapple, and grapes are all crowd-pleasers that are refreshing and light. - Low-Calorie Beverages
Stay hydrated with water, sparkling water, or unsweetened iced tea. If you want to enjoy a drink, opt for light beer or a spritzer made with sparkling water and a splash of fruit juice to cut down on added sugar and calories. - Homemade Sides
Bring your own healthy side dishes like quinoa salad, coleslaw with a vinegar-based dressing, or roasted vegetables. These will keep you satisfied and ensure there’s a nutritious option on the table. Try this high-protein Chicken Pasta Salad.
Pro Tips for a Healthy Tailgate
- Eat Before You Go: Eating a small, healthy meal before the tailgate can prevent overeating later on. You’ll be less tempted by unhealthy snacks if you’re not starving when you arrive.
- Control Portions: Tailgates often involve grazing throughout the event, so it’s easy to overeat. Be mindful of your portions and try to fill your plate with healthier options first.
- Plan Ahead: If you know the menu in advance, decide what healthy items you want to prioritize and stick to your plan. You can also offer to bring a healthy dish to share, ensuring there’s at least one nutritious choice available.
- Stay Hydrated: Drink water regularly, especially if you’re consuming alcohol. Staying hydrated can help curb hunger and prevent mindless snacking.
Conclusion
You don’t have to skip the tailgate fun to stay healthy. With some thoughtful choices and a little preparation, you can enjoy delicious food while still sticking to your wellness goals. Avoid fried, processed, and sugary foods, and instead look for grilled proteins, fresh veggies, whole grains, and fruit. It’s all about balance, so enjoy the game while feeling great about your food choices!