tailgating powerpoint
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Powerpoint on healthy tailgating strategiesTRANSCRIPT
TAILGATING: THE
HEALTHY WAYPresentation By: Melissa Henehan and Amy
Good
-- So load up the cooler, pack the picnic basket and get ready for an afternoon of food, drink and football!
One of the highlights of fall weekends is football, and a big part
of football is tailgating.
Statistics
More than 20 million Americans tailgated in a stadium parking lot in 2006 – with some studies suggesting the number to be closer to 50 million. Source: American Tailgaters Association (ATA) and Sports Insight Magazine, November 2006.
30% of tailgaters never see the inside of the stadium. Source: ATA.
The number of sports fans who regularly tailgate has risen 12 percent annually during the past five years. Source: ATA.
According to the American Dietetic Association, the average sports fan partakes in tailgating five times during a football season.
90% and 100% of tailgating involves some sort of grilling and beverage consumption, respectively. Source: Sports Insight Magazine, November 2006.
Popular Tailgating
Foods/Beverages
Chili
Potato Salad
Chips and Dip
Chicken Wings
Beer
Pop
Fun Fact:
**For every 3500 calories consumed, 1 pound is gained!
**If we eat 500 calories per day above our maintenance levels, we’re on track to gain a steady one-pound of fat each week.
- … we are consuming more calories from food and beverages, food
choices are poor, etc.
- -- HERE ARE SOME TIPS TO TAILGATE THE HEALTHY WAY
Its safe to assume, when tailgating…
Tips For Your Tailgating Party…
Healthy Appetizers:
Tortilla roll-ups made with flour tortillas that are filled with lettuce, salsa, refried beans and low-fat cheese.
Hummus with pita chips or a yogurt veggie dip.
Main Meal:
Pack lean meat or tuna sandwiches on whole-grain bread or three-bean chili.
Add lots of fruit, vegetable pieces or a salad and whole-grain bread with the chili.
Sweet Ending:
Angel Food Cake
Tips when at other tailgating
parties…
Choose smaller portions of high-calories items.
Fill your plate with vegetables, low-calorie dips and salsa or fruit salads.
Remember alcohol affects your appetite, so if you're drinking you may end up eating more than you planned. Plus, alcohol contains its share of calories, too.
Include physical activity
Toss around the football
Walk around
Tips for your tailgate…
Establish a time limit for the food to set out during the tailgating party and then put it away, out of site. This will help prevent constant grazing throughout the day and keep the food from spoiling.
Plan your menu ahead of time and look for recipes that are nutritious, delicious, and easy to make.
Watch your portion size. Use smaller plates or use this tip: keep foods from touching each other if using a normal size plate.
Healthy Tailgating
Fried Chicken Wings
Bratwurst
Supreme Pizza
Nachos with Cheese
Potato Chips
Beef Chili
Grilled Chicken
Turkey Sliders**
Vegetable Pizza
Chips and Salsa
Hummus
Pumpkin Chili
If you usually serve: Try this instead:
120 calories 80 calories
281 calories 150 calories
112 calories 86 calories
346 calories 170 calories
155 calories 27 calories
287 calories 124 calories
Chips and Dips
Guacamole and salsa are great
alternatives.
The avocado in guacamole offers
healthy monounsaturated fat as well as
potassium.
Salsa, especially when made fresh, is
very low in calories and contains a
good amount of vegetables.
Try serving baked instead of fried chips.
Popcorn, a whole grain, is also a
refreshing addition to the snacking
table.
Add some peanuts or other nuts, dried
cranberries, and dark chocolate to
lightly salted popcorn for a trail mix
loaded with antioxidants.
Spooning dip onto your plate will help in
reducing the amount you eat.
** Think twice before reaching for that
handful of chips—are you actually
craving chips or are they just easy
access?
Chili
Making it Healthy:
Use ground turkey or chicken instead of
hamburger.
Base recipe of chili uses tomatoes, beans, and
peppers.
Go heavy on the beans and use a variety like kidney
beans, pinto beans, black beans, and lima beans.
OR: corn, zucchini, carrots, or potatoes
Adds to the taste, and you consume more vegetables!
Beer
Many beers contain 150 – 200 calories REMEMBER: count calories from beer with calories
consumed from food! It can really start to add up…
Try this: Drink in moderation – Don’t Binge; game day can still be fun!
Instead of drinking beer, make mixed drinks (Spiced Apple Cider – great for the fall!)**
Stick with low calorie beer Budweiser Select, 55 calories
Miller Genuine Draft, 64 calories
Michelob Ultra, 95 calories
Natural Light, 95 calories
Miller Light, 96 calories
A rule of thumb: choose beers under 100 calories
Freshly-Cut Raw Vegetables and
Fruits
Flavorful tailgate snacks that are low in calories and fats
Provide an abundance of nutrients
Dietary fiber, vitamin C, potassium, vitamin A and calcium
Choose fruits and vegetables that do not require heating
Broccoli florets, sliced bell peppers, carrots, cucumbers, oranges, apples, kiwi and grapes.
Pack vegetables and fruit in a cooler filled with ice to prevent spoiling
Sprinkle fruit slices with lemon juice to prevent browning
Dessert: Fruit Kabobs
Use your teams colors
Thread on skewers; keep cold to serve.
Suggestions to create your color combinations: Blue or Navy: Blueberries
Gold or Yellow: Pineapple
Green: Grapes or Kiwi
White: Honeydew Melon
Orange: Cantaloupe, Orange, Mango
Red: Watermelon, Strawberries, Cherries, Raspberries
Purple: Grapes
Black: Blackberries
Don’t Forget About Water!
**MAKE SURE
YOU DRINK
PLENTY OF
WATER TO
STAY
HYDRATED ON
GAMEDAY! **
USDA’s ChooseMyPlate.gov
Key Recommendations:
Make at least half of your grains whole.
Make half of your plate fruit and vegetables.
Switch to fat-free or low-fat (1%) milk.
Go with lean protein.
Enjoy your food, but eat less
Avoid oversized portions
Drink water instead of sugary drinks
**Go to choosemyplate.gov for more information on a
healthy diet.
Portion Size
Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods.
Food Safety for Tailgating
Defrost at home. Defrost meats at home in the refrigerator or in the microwave—never at the tailgate. Raw meat juices can contaminate other foods.
Separate the raw from the ready-to-eat. Pack raw meat products sealed in plastic wrap in one cooler and all other foods in a different cooler. Bring two sets of plates and cooking utensils—one set for handling raw foods and a second for cooked foods to avoid transferring bacteria.
Ice right. Keep foods cool by packing them with plenty of ice (enough to keep the temperature in your cooler below 40 degrees Fahrenheit).
Cook your burgers right. A meat thermometer is the only reliable way to ensure foods are safe to eat. Cook tailgating favorites like hamburgers and bratwursts to 160 degrees Fahrenheit and chicken breasts to 165 degrees Fahrenheit. Never partially grill meat or poultry to finish cooking later.
Grocery Shopping for the Tailgate:
the EASY and Healthy way
NuVal
Compare overall
nutritional value in one
simple number between
1-100.
The higher the NuVal
Score, the better the
nutrition.
Look for NuVal scores on
shelf tags throughout the
grocery store.
Meijer and Giant Eagle
Using NuVal: which is more
nutritious?
Whole fruit or cup of fruit?
Added sugars and preservatives in the fruit cup give a score between 2 – 33.
Creamy peanut butter or reduced fat peanut butter?
Reduced fat has .5 g less fat, BUT 100 g more sodium, 8 g more carbohydrates, and 1 g less fiber than regular.
Creamy peanut butter score = 23
Reduced fat peanut butter score = 17
How does the NuVal score relate to
tailgating?
By choosing the Meijer Reduced Fat Potato
Chips over Meijer Original Potato Chips, you
can go from a NuVal score of 7 to a NuVal
score of 25 with the reduced fat option.
By choosing whole wheat hamburger buns
over white hamburger buns, you can go from a
NuVal score of 23 to a NuVal score of 31 with
the whole wheat buns.
Activity:
CALCULATE YOUR CALORIE NEEDS:
MALE: (9.99 x your weight in kg) + (6.25 x your height in cm) – (4.92 x your age) + 5
FEMALE: (9.99 x your weight in kg) + (6.25 x your height in cm) – (4.92 x your age) – 161
CONVERSION FACTORS:
Height in inches to Height in centimeters: Height in inches x 2.54 = height in centimeters
Weight in LBS to Weight in Kg: Weight in LBS / 2.2 = Weight in Kg
…Ask yourself, ―Would I serve this at home if I
was trying to eat healthy?”. If the answer is
no, do not bring it tailgating…
References:
Hearty, Healthy Tailgating. Brooke Baker, MS, RD, LD, Extension Specialist, Family Nutrition Program.
Football Tailgating Trivia 2007-2008: Tailgating Enters the High-tech Age
http://www.eatright.org/Public/content.aspx?id=3817&terms=healthy+tailgating
http://www.eatright.org/Public/content.aspx?id=6442453426&terms=healthy+tailgating
http://www.eatright.org/Public/content.aspx?id=3603&terms=healthy+tailgating
www.choosemyplate.gov
http://www.livestrong.com/article/374244-healthy-tailgate-snacks/