Sunday “fundays” are back, and if you’ve had your mind set on health-related goals over the summer, those may seem like a distant past. Not to worry — enjoying the game with your family and friends doesn’t mean you have to give up on your healthy habits.
Follow these helpful tips to help get you started next game day.
- Plan Ahead — Are you hosting? If so, offer a wide assortment of foods that can fit into your health goals. Throw a twist on a classic like buffalo wings and make buffalo cauliflower instead. Enjoy dips? They don’t all have to be full of block cheese; try a Greek yogurt dip! How about chicken kabobs to increase your veggie consumption? Not playing host this time? That’s OK, too. The host will welcome any extra goodies to add to the table.
- Establish Mealtime — When it comes to tailgating foods, most have the tendency to graze on the food throughout hours versus consuming it like you would a meal. Grazing boards are quite popular and look gorgeous, but the actual act of grazing can drastically increase your calorie intake if you’re not careful.
- Think MyPlate — Remember the old food pyramid? If you haven’t seen it yet, there is a new “plate” in town that shows us exactly what ours should look like. Half of our plate should include fruits and veggies; a fourth of our plate should be lean protein; and the other fourth should include whole grains. By filling our plate this way, we are including fiber and protein to help keep us full longer and help decrease the desire to graze later.
- Eat Slowly — Take your time to eat your plate. Making your plate last longer will decrease the pressure to get more and help you control feeling overstuffed. No one enjoys that feeling of eating too much, but several struggle to clearly know before they’ve gone too far. Try to take at the minimum 15 minutes to eat, but strive to take closer to 30 minutes. Enjoy yourself, talking with friends and taking breaks from your plate.
Ready for your next tailgate and touchdowns? Try this Layered Nacho Dip with Sweet Potato Chips! This recipe follows MyPlate, offering an abundance of fiber and lean protein that is sure to leave you and your guests satisfied.
Layered Nacho Dip with Sweet Potato Chips
3 tablespoons olive oil, divided
4 medium sweet potatoes
1 clove garlic, unpeeled
1 ripe medium avocado, halved, pitted, peeled and divided
1 tablespoon finely chopped cilantro, plus additional for garnish
1½ teaspoons fresh lime juice
½ pound lean ground turkey
1½ cups pico de gallo
½ cup canned no-salt-added black beans, drained and rinsed
Position oven racks in the center and top tier of oven. Preheat oven to 325 degrees. Line two large baking sheets with foil. Brush foil with 1 tablespoon olive oil; set aside.
Evenly slice sweet potatoes about 1/8-inch-thick using mandoline slicer or very sharp knife. Place slices in a large bowl. Evenly coat with remaining 2 tablespoons olive oil.
Arrange slices in one layer on prepared baking sheets. Bake for 30 to 40 minutes or until golden and crisp, rotating baking sheets and turning slices over as needed. Cool chips on wire racks.
Meanwhile, place unpeeled garlic in a skillet over medium heat. Cook for 10 minutes or until soft and blackened in spots, turning occasionally. Cool, then slip off the skin. Add garlic, an avocado half, cilantro and lime juice to a food processor. Cover and process until smooth. Transfer to a small bowl. Chop remaining avocado half and stir into pureed mixture. Cover and refrigerate until ready to serve.
Cook turkey in a skillet over medium heat until browned; drain. Add pico de gallo and beans to turkey in a skillet and heat through.
Mound turkey mixture in a serving bowl. Top with avocado mixture. Sprinkle with cilantro leaves, if desired. Serve nacho dip with sweet potato chips.
Nutrition Information (per serving): 200 calories, 11g fat, 2g saturated, 45mg sodium, 18g total carbohydrate, 3g fiber, 5g total sugars, 8g protein.
Recipe source: Hy-Vee.com
Emily McMillan is a registered dietitian for Hy-Vee stores in Rochester. This information is not intended as medical advice. Please consult a medical professional for individual advice.