- Brandi Walker
- No Comments
Hamburgers, hot dogs, chips… OH MY! It’s football season and you know what that means, tailgate time! Everyone loves to support their team with their friends and family and along with good company, comes good food. However, do you feel you continue to snack even after you had a whole plate of food? Or that feeling of fullness wears off too quickly and you start to munch again? You’re not alone! It is very common for tailgate meals and snacks to lack the nutrients we need to stay full for long. Below are some recipes and tips to revamp your game day essentials!
#1 Aim for a balanced plate
A balanced plate includes all the necessary nutrients our body needs. The plate includes a grain, protein, fat, and fruit and/or vegetables. Having a balanced plate will help our bodies feel full and satisfied!
We should try and strive to fill our plate with 1/2 fruit and vegetable, 1/4 protein, 1/4 grain and a fat source. While watching football games or tailgating, it may be really hard to incorporate everything on your plate or everything may not be available. When this happens, try and focus on hitting the 3 macronutrients.
Although some snacks and side dishes may not be the most nutrient dense, all food has energy our body can use in some way. Here are a couple examples of carbohydrates, fats and proteins that can be found in common game day snacks.
#2 Schedule in some movement
Don’t be afraid to schedule time for some movement on game days. This movement should not have any underlying feelings of punishment or guilt. Some good forms of exercise could be an early morning lift, an evening walk, or some yoga before bed.
After you fill up on those delicious snacks, you can us that energy for a good workout! Planning some movement throughout the day will also help with digestion.
#3 Listen to your hunger cues
During the sporting event, it is easy to get caught up in all the cheering, screaming and talking. This makes it difficult to focus while your having your pregame meal or halftime snack. Distractions can lead to you not listening to your body and really understanding what it needs. Try these mindful eating techniques to reconnect with your hunger and fullness cues. These practices can help you internally chose whether or not you really want to have another helping or not.
Try to step away from the TV when eating (halftime, commercial breaks, etc).
Slow down while you’re eating.
Sit down in a separate room and enjoy your meal with a friend.
#4 Eat more on your first plate
It may seem like a good idea to eat less on your first plate to save some calories for later. It is common for people to anticipate the cravings to come and minimize the amount of food they grab on the first go around. However, if you eat a full, balanced plate the first time you may not even experience the second wind cravings!
Instead of only grabbing a hot dog on your plate try adding some veggies and other fun foods to fulfill your hunger.
If you are looking for a new recipe to renovate your plain hot dog, check out this chili cheese dog recipe. It has all the necessary nutrients in one easy, delicious entree.
Chili Cheese Dog
Ingredients
- 6 hot dog buns
- 6 hot dogs
- 1 can chili 15 ounces
- 2 cups shredded cheddar
- 1/4 cup red onions chopped
- 1/4 cup parsley chopped
Instructions
- Preheat the oven to 350 degrees F. In a 9 x 13 inches baking dish add the hot dogs. Put the hot dogs into the bun.
- Evenly top with the chili and shredded cheddar cheese.
- Bake for 20-25 minutes until cheese is melted and heated through. Top with red onions and parsley.
#5 Don't forget to drink your water!
It is common (and totally ok!) to enjoy a nice cold alcoholic beverage to go along with your balanced plate on game day. Drinking water throughout he day or after your alcoholic beverages can help your body recover and stay hydrated. An easy standard to follow is having a water for every 1 alcoholic beverage you have.
Brandi Walker
Dietetic Intern
Wellness Workdays Dietetic Internship