Have a Heart-Healthy Football Season

Can you keep it healthy at the tailgate party or football-watching bash? Yes!

Football season is back! And the return of America’s most popular sport means the return of many beloved traditions, including lots of fried and fatty meats washed down with calorie-laden drinks.

But just because it’s football season doesn’t mean you have to pack on the pounds and put your heart at risk. In fact, you can do a lot to keep your tailgating and other parties heart healthy – without giving up the fun or the flavor.

Check out these helpful tips:

Meats

No tailgate is complete without a pile of meat on the grill. Just be mindful of which ones you’re firing up. Choose lean or extra-lean beef burgers or try turkey burgers and keep the patties to the size of a deck of cards. Try salmon burgers, which are tasty and give you the essential omega-3 fatty acids your body needs. If you crave the traditional fried wings, try replacing them with grilled skinless chicken breast strips tossed in a small amount of your favorite sauce. Try this heart-healthy recipe for Tailgate Chili!

Picking the healthiest meat isn’t the only healthy choice you can make. Be careful about how you season it. Resist a heavy shaking of the salt shaker. Instead, throw in some chopped onions or extra pepper to spice things up. Choose 100% whole-wheat buns or make a lettuce wrap. Or you can cut your burger in half and have just one side of the bun.

Sides

At many football parties and stadium parking lots, there’s no shortage of chips or fries stacked high with chili, cheese and whatever else you can think of. However tempting they may be, you can fill up (and feel better later) by nibbling on vegetables such as carrot sticks or celery sticks throughout the game. Have vegetables for dipping rather than chips. Serve plenty of salsa and bean-based dips rather than other high-calorie dips.

Skewers are also a fun and flavorful way to snack. Load them up with onions and peppers or throw some corn on the cob or zucchini on the grill.

Drinks

Beer and full-calorie sodas are usually plentiful at football parties and games. If drinking alcohol at games, remember to use moderation.

If you do get a beer at the game, try one with the least number of calories and carbohydrates.

For those who choose to drink alcohol, the American Heart Association recommends limiting to no more than two alcoholic drinks per day for men and no more than one drink per day for women. (A drink is one 12-ounce beer, 5 ounces of wine or 1.5 ounces of 80-proof spirits.)   

As far as soda goes, you’ll usually find no-calorie options wherever the full-sugar kind is. Water is the best choice, though, especially at games early in the season, when dehydration is a concern. If you want a little more excitement than just plain water, throw in some fresh fruit to give it a refreshing taste.

Tailgating do’s

• Choose your sides in moderation. Try to make sure your plate is colorful, with a variety of fruits and vegetables.
   
• Drink lots of water. You may be feeling hungry, but you might actually be dehydrated. Stay hydrated.
  
  
• Remind yourself to eat only if you are hungry – not just for something to do at the game. It may help to keep track of what you eat.

Make this football season a healthier one by trying to choose leaner meats, snack on vegetables, limit your alcohol intake and be sure to drink plenty of water.