Tailgating PowerPoint

TAILGATING: THE

HEALTHY WAYPresentation By: Melissa Henehan and Amy

Good

-- So load up the cooler, pack the picnic basket and get ready for an afternoon of food, drink and football!

One of the highlights of fall weekends is football, and a big part

of football is tailgating.

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.

Popular Tailgating

Foods/Beverages

Chili

Potato Salad

Chips and Dip

Chicken Wings

Beer

Pop

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.

- … we are consuming more calories from food and beverages, food

choices are poor, etc.

- -- HERE ARE SOME TIPS TO TAILGATE THE HEALTHY WAY

Its safe to assume, when tailgating…

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

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

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.

Healthy Tailgating

Fried Chicken Wings

Bratwurst

Supreme Pizza

Nachos with Cheese

Potato Chips

Beef Chili

Grilled Chicken

Turkey Sliders**

Vegetable Pizza

Chips and Salsa

Hummus

Pumpkin Chili

If you usually serve: Try this instead:

120 calories 80 calories






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?

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!

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

Freshly-Cut Raw Vegetables and

Fruits

Flavorful tailgate snacks that are low in calories and fats

Provide an abundance of nutrients

Dietary fiber, vitamin C, potassium, vitamin A and calcium

Choose fruits and vegetables that do not require heating

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 browning

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

Don’t Forget About Water!

**MAKE SURE

YOU DRINK

PLENTY OF

WATER TO

STAY

HYDRATED ON

GAMEDAY! **

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 low-fat (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.

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 high-calorie foods.

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.

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

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

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.

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 in inches x 2.54 = height in centimeters

Weight in LBS to Weight in Kg: Weight in LBS / 2.2 = Weight in Kg

…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…

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=healthy+tailgating



www.choosemyplate.gov

http://www.livestrong.com/article/374244-healthy-tailgate-snacks/










http://www.choosemyplate.gov/

Tailgating PowerPoint

Health & Medicine