BODY BY EMILEE

TAILGATING SURVIVAL GUIDE: How To Tailgate and Still Fit Into Your Jeans

Tailgating doesn't have to be a nutritional disaster. Here are some tips for having fun at your pre-game parties, without overdoing it.

1. MAKE SURE YOU DON'T SHOW UP TOO HUNGRY

It is easier to make healthy food choices if you aren't starving. Try to eat a snack before you head out the door. Maybe an apple with peanut butter, cottage cheese with fruit, or hummus with veggies.

2. PUT YOUR FOOD ON A PLATE

It is easier to track portions when you aren't eating out of packages or standing around just grabbing handfuls of food.

3. SURVEY THE SCENE AND PLAN YOUR STRATEGY

See what your healthiest choices are going to be as well as the "worth it" splurge foods. Plan what you are going to eat before you start mindlessly munching.

4. DIVIDE YOUR PLATE

Aim for 1/2 of your plate to be fruits and vegetables, 1/4 whole grain and 1/4 lean protein.

5. GO FOR THE HEALTHIEST OF THE CHOICES

Turkey Brats over Pork Brats

It’s a difference of 450 calories and 37 grams of fat for the pork, versus 160 calories and 9 grams of fat for the turkey. Still boil in beer and soak in mustard and they’re really quite tasty.

Grilled Chicken Sandwiches over Burgers

A 6 oz. angus beef patty yields 500 calories and 43 grams of fat, whereas a 6 oz. grilled chicken breast yields 281 calories and 6 grams of fat.

Salsa over Cheese Dip

Just two tablespoons of cheese dip has 40 calories and 2.5 grams of fat. Hearty salsas offer about 10-15 calories and zero fat per two tablespoons. Also consider guacamole or hummus.

Whole Grain Buns over White Buns

You want to limit white, processed foods anywhere you can, so start with swapping your burger and hot dog buns. You'll be adding some essential fiber, vitamins and minerals that get stripped in the processing of white breads.

6. TAKE INITIATIVE

Instead of relying on others to supply healthy foods, volunteer to bring veggies and dip or chopped fruit. These will give you healthy choices and you won't be stuck with high calorie side dishes, creamy salads and chips.

7. BE SMART

If high calorie dips look good, take a small portion and use veggies to dip rather than high calorie chips.

8. WATCH WHAT YOU DRINK

Sodas and alcohol and can add up fast. Have one drink then alternate with BIG glasses of water.

9. FRUITS AND VEGGIES ANYONE?

Throw bell peppers, corn on the cob, onions, asparagus, and zucchini on the grill and serve with your entree. Make fruit kabobs by alternating grapes, strawberries, melon, and kiwi on skewers. Grilled pineapple complements grilled chicken well, and grilled peaches with honey makes an awesome dessert.

10. HAVE FUN!

You will feel better the next day if you watch your portions and don't over eat and/or over drink. Hopefully these tips will allow you to enjoy the day and still keep your nutrition on track! Have fun and still fit into your jeans! (-;