Whether Panthers, Tar Heels, Gamecocks or another football team has your whole heart, you'll want to keep it in tip-top shape for the highs and lows of the season ahead.
What easier way to be good to your heart than to turn your tailgate into a training table of sorts?
A few simple — and tasty — twists can give game day fare big heart-health benefits, according to Callie Ford, a registered dietitian at Novant Health Bariatric Solutions - Huntersville. "I prefer to keep nutrition advice simple — that way it works no matter where you are," said Ford, who shared her tips for a heart-healthy game day spread as the calendar closes in on National Tailgate Day, the first Saturday of September. Just keep in mind the 3 S's: Salt, sugar and saturated fat, she suggested.
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"When you're faced with several yummy (high fat, sugary, salty) foods, it can be very difficult to choose the options that will contribute to good heart health," Ford said. "Rather than skipping traditional tailgate fare like hot dogs, cheeseburgers, fried chicken and deviled eggs, choose one and enjoy it." There's nothing wrong, she said, with eating those high-fat favorites "in moderation."
Adding flavorful, nutritious foods to your game day plate with homemade heart-healthy recipes is a good way to stay balanced and satisfied without sacrificing deliciousness. Aim for a serving of protein, a half-plate of veggies and a carb.
"When choosing a veggie, I'd rather someone eat a veggie that has cheese or dressing on it than not eat a vegetable at all — so go ahead and go for a salad with dressing or broccoli with cheese," Ford said.
Below are some of Ford's favorite gameday dishes. When whipping up tailgate meals, she looks for recipes that include ingredients with great sources of protein, carbohydrates and healthy unsaturated fat.
Finally, Ford urged, don't be too hard on yourself if a little "junk food" winds up on your plate.
"You want to look at your lifestyle as a whole and if only one day out of the week you are enjoying these, it will not derail your progress," she said. "But it's always a good idea to practice balance. A good starting place is intentionally adding tasty treats and healthier options to your plate at your next tailgate."
Now, let's go, team!
Cowboy caviar
Source: The Balanced Nutritionist
Ingredients:
2 bell peppers, diced
1/2 red onion, diced
1 English cucumber, diced
1 cup cherry tomatoes, quartered
1 cup corn
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
1/2 cup cilantro, chopped
1 avocado, diced
Dressing:
2 tablespoons white or red wine vinegar
1/4 cup olive oil
1 tablespoon honey
Juice of 2 limes
1 clove garlic, finely minced or micro planed
1/2 teaspoon salt
1/4 teaspoon black pepper
Preparation:
Combine bell peppers, cucumber, red onion, tomatoes, corn, beans, cilantro and avocado. In a small bowl, whisk together dressing ingredients until fully combined. Pour dressing over the veggies and toss gently to combine.
Serve with crackers, or tortilla or corn chips.
Yield: 10 servings. Per serving: 262 calories; 5.3 grams of fat (.9 grams saturated fat); 0 grams cholesterol; 8.9 grams dietary fiber; 11.7 grams total sugars; 10.8 grams protein.
On game day — and every day — plan your menu with heart health in mind. The American Heart Association recommends:
- Including a variety of fruits and veggies on your plate.
- Choosing whole grains.
- Picking healthy sources of protein, primarily seafood and plants.
- Cooking with liquid, non-tropical plant oils like olive, canola and avocado oil.
- Choosing minimally processed foods.
- Cutting down on salt and added sugars.
- Limiting alcohol.
- And finally, being active. Balance calories eaten with physical activity.
Greek yogurt Buffalo chicken dip
Source: Well By Mel Nutrition
Ingredients:
2-1/2 cups shredded chicken, cooked. Use supermarket rotisserie chicken for a shortcut.
1-1/4 cups plain Greek yogurt, full fat
1/2 cup Buffalo sauce
2 tablespoons ranch seasoning
Preparation:
Combine yogurt, ranch seasoning and Buffalo sauce in a bowl. Add in the shredded chicken and mix. Refrigerate. Serve with your choice of raw veggies, such as cucumber slices, carrot sticks and celery.
Yield: 4 servings; 4.4 grams fat (2.3 grams saturated fat); 54 mg cholesterol; 3,873 mg sodium; 11.6 grams carbohydrates; 0 grams dietary fiber; 10.1 grams total sugars; 22.6 grams protein.
Chicken and pineapple kabobs
Source: The Whole Cook
Kabob ingredients:
1-1/2 to 2 pounds chicken breasts, boneless and skinless
1 pineapple, cut into large chunks
2 bell peppers, tops and seeds removed
Marinade ingredients:
1/2 cup soy sauce or coconut aminos
2 tablespoons honey
1 tablespoon extra-virgin olive oil
3/4 teaspoon salt
1/2 teaspoon each ground ginger and black pepper
Preparation:
Cut breasts into large chunks. (If you cut them too small, the chicken can dry out.)
Toss chicken and marinade ingredients in a large zip-top bag. Squeeze out excess air and close. Use fingers to massage marinade around the chicken. Let sit for at least one hour, flipping bag over occasionally. Cut peppers into evenly sized chunks.
Remove top, outside and core of pineapple. Cut flesh into large chunks. Thread marinated chicken, peppers and pineapple chunks onto skewers.
Grill five to seven minutes, flip and grill other side for another five to seven minutes, or until chicken is cooked through. (If grill runs hot, you may want to do less time or lower heat.)
Yield: 6 servings; 342 calories; 17.7 grams fat (2.8 grams saturated fat); 15 mg cholesterol; 5,338 mg sodium; 44.6 grams carbohydrates; 4.2 grams dietary fiber; 31.5 grams total sugars; 7.6 grams protein.