Fall weekends are usually filled with food, festivities and fun – not to mention football. Whether you are having your tailgate party at home or at the field, here are some tips for a safe and healthful tailgate.
• Have a small snack before going to a tailgate party. Going to a party hungry often results in overeating.
• Stick to a strategy for eating. Don’t let your eating be dictated by the pace of the game.
• Use a plate for even the smallest snack. You’ll eat less.
• Moderate your alcohol intake. Alcohol causes blood sugar to drop, which leads to hunger.
Hosts, serve your fellow fans fresh vegetables with low-fat dip, fruit kabobs, popcorn, pretzels with mustard dip, baked tortilla chips and salsa, whole-grain breads and a variety of lean meats for sandwiches. You’ll score points with your guests and help guarantee your tailgate get-together will be a hit right up until the final whistle.
If you plan to set up camp at the game, load up the cooler, pack the picnic basket and get ready for an afternoon of food, drink and football.
For healthy appetizers at your tailgate, bring tortilla roll-ups made with flour tortillas that are filled with leafy greens, salsa, refried beans and low-fat cheese. Try hummus with pita chips or veggies with yogurt dip.
For the main meal, pack lean meat or tuna sandwiches on whole-grain bread or three-bean chili. Add lots of vegetable pieces to your chili and serve it with crusty, whole-grain bread. For a sweet ending just before kickoff, bring fruit and angel food cake.
And if you plan to fire up the grill at your pre-game gathering, keep in mind that fun and successful grilling all come down to proper food safety. Start your meal off right by thawing meats properly in a refrigerator set below 40° F or in a microwave on the “defrost” setting. Use a meat thermometer to ensure that food is thoroughly cooked to ensure both taste and safety. Hamburgers should reach an internal temperature of 160° F; chicken breasts, 170° F. Bust barbecue bacteria by marinating meat in the refrigerator, never on the counter or outside by the grill.
Keep clean by washing cutting boards and utensils in hot, soapy water between uses. Or use color-coded sets to keep raw meats and ready-to-eat foods separate. And always, always wash your hands!
Remember the “two-hour rule” and make sure perishable foods do not sit out of refrigeration for more than two hours (one hour in temperatures of 90° F or higher).
For more tips on a healthful and safe tailgating party, visit http://www.oznet.ksu.edu/foodsafety/
For other nutrition and food safety questions, contact me at 620-232-1930 or e-mail me at mmurphy@ksu.edu or check out the K-State Research and Extension Web site: http://www.oznet.ksu.edu/humannutrition/
PITTSBURG —
