Presentation By: Melissa Henehan and Amy
One of the highlights of fall weekends is football, and a big part
of football is tailgating.
-- So load up the cooler, pack the picnic basket
ready for an afternoon of food, drink and
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.
The number of sports fans who regularly tailgate has
risen 12 percent annually during the past five years.
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.
Chips and Dip
**If we eat
on track to
gain a steady
Its safe to assume, when tailgating…
… we are consuming more calories from food and beverages, food
choices are poor, etc.
-- HERE ARE SOME TIPS TO TAILGATE THE HEALTHY WAY
Tips For Your Tailgating Party…
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.
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.
Angel Food Cake
Tips when at other tailgating
Choose smaller portions of high-calories
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
around the football
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
Plan your menu ahead of time and look for
recipes that are nutritious, delicious, and easy
Watch your portion size. Use smaller plates or
use this tip: keep foods from touching each
other if using a normal size plate.
If you usually serve:
Try this instead:
Fried Chicken Wings calories
Bratwurst 281 calories
Supreme Pizza calories
Nachos with Cheese calories
Potato Chips155 calories
Beef Chili 287 calories
Grilled Chicken 80 calories
Turkey Sliders**150 calories
Vegetable Pizza 86 calories
Chips and Salsa170 calories
Hummus 27 calories
Pumpkin Chili124 calories
Chips and Dips
Guacamole and salsa are great
The avocado in guacamole offers
healthy monounsaturated fat as well as
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
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
Making it Healthy:
ground turkey or chicken instead of
Base recipe of chili uses tomatoes, beans, and
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!
Many beers contain 150 – 200 calories
REMEMBER: count calories from beer with calories
consumed from food! It can really start to add up…
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
Flavorful tailgate snacks that are low in calories
Provide an abundance of nutrients
Choose fruits and vegetables that do not require
Dietary fiber, vitamin C, potassium, vitamin A and
Broccoli florets, sliced bell
peppers, carrots, cucumbers, oranges, apples, kiwi
Pack vegetables and fruit in a cooler filled with ice
to prevent spoiling
Sprinkle fruit slices with lemon juice to prevent
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,
Don’t Forget About Water!
Make at least half of your
Make half of your plate
fruit and vegetables.
Switch to fat-free or lowfat (1%) milk.
Go with lean protein.
Enjoy your food, but eat
Avoid oversized portions
Drink water instead of
**Go to choosemyplate.gov for more information on a
faced with larger
portions. This can
when eating highcalorie 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
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
Grocery Shopping for the Tailgate:
the EASY and Healthy way
nutritional value in one
simple number between
The higher the NuVal
Score, the better the
Look for NuVal scores on
shelf tags throughout the
Meijer and Giant Eagle
Using NuVal: which is more
Whole fruit or cup of fruit?
sugars and preservatives in the fruit cup
give a score between 2 – 33.
Creamy peanut butter or reduced fat peanut
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
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.
CALCULATE YOUR CALORIE NEEDS:
(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
in inches to Height in centimeters:
in inches x 2.54 = height in centimeters
in LBS to Weight in Kg:
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…
Hearty, Healthy Tailgating. Brooke Baker, MS, RD, LD,
Extension Specialist, Family Nutrition Program.
Football Tailgating Trivia 2007-2008: Tailgating Enters the