Football season is a time for friends, family, football and, maybe most importantly, food. However, this popular season may be troublesome for those trying to watch their weight while participating in food and drink-focused tailgates.
Here are my top tips for making good choices at a football tailgate gathering.
- Do NOT show up to the get-together famished. Consider having a small snack or light meal 30 minutes to one hour before the tailgate. Going to an event with a high level of hunger can cause you to eat more than you normally would.
- Eat the healthiest foods first. Watery veggies slow digestion and have fewer calories. Foods with protein and fat content can also help you feel fuller sooner. Great choices include vegetables with a dip, or meat and cheese cubes.
- Beware of refined carbohydrates. Chips, crackers and bread offer little satisfaction and must be eaten in large amounts before the feeling of fullness registers in your system. Make sure you have a protein component such as cheese, meat or nuts to avoid spikes in blood sugar from these refined carbs.
- Stay Hydrated. The body will sometimes mimic the feeling of hunger when it is actually thirsty. Outside tailgates during the warm weather can raise core body temperatures and result in more rapid dehydration. Ensure that you’re drinking water consistently throughout the day to avoid mistaking hydration cues for hunger cues that lead to overeating.
- Slow down your pace of eating. It takes about 15-20 minutes for the brain and stomach to communicate and register feelings of fullness. Avoid overeating by slowing down your pace of eating throughout the afternoon. Sips of water between bites of food or casual conversation while eating can help slow down your eating pace.
Remember that football tailgates provide more than just food. These fun gatherings can provide a time to catch up with old and new friends while cheering on your favorite football team. ROLL TIDE!
Sheena Gregg is assistant director of UA’s department of health promotion and wellness and a registered dietitian for the Student Health Center.
