Muscle & Fitness

Any Given Sunday

September 2006

Whether you’re parked in front of Lambeau or just want to know the good party foods from the bad, here are the strategies you need to convert your nutrition habits into a win-win situation.

The only thing that rivals America's obsession with sports is its passion for eating. So it’s no wonder that tailgating has become a national pastime. Stadium-adjacent parties have progressed from bags of pork rinds and cold sandwiches to sophisticated buffets with everything from rack of lamb to wheels of brie. Yet the typical cooking style is still grilling, which means pregame festivities continued to be ruled by dogs, burgers and sausage – along with their related sides and suds. While these mouth-watering foods can justify sitting through even the dullest of games, they’re usually fat, sodium and calorie landmines. But with some careful shopping and prep work this football season, you can keep your mid-section tighter than a Peyton Manning spiral. 

MAINS

Bratwurst/Sausage

What to look for: Keep an eye out for brands that contain no more than 3 grams of saturated fat and 600mg of sodium per sausage. And don’t dismiss turkey or chicken versions, which generally sack the fat.

Extra Point: Go ahead – smother your brat with sauerkraut. This fermented cabbage is not only loaded with nutrients like vitamin C, but it may also improve your digestion and immune system.

2-Point Conversion: Order grass-fed, preservative-free beef brats, which are higher in healthy fasts like omega-3s, at americangrassfedbeef.com.

Burgers

What to look for: “For burgers, choose those that come from leaner cuts like chuck, round and sirloin,” says Susan Kleiner, a sports dietitian and founder of the Power Eating Program (www.powereating.com). Also look for the phrase “extra-lean”; it’s a good indication that your protein- and iron-loaded burger is low in saturated fat.

Extra Point: Bench those bleached-out white buns fin favour of 100% whole-grain burger buns, which offer more fiber and other nutrients. 

2-Point Conversion: Game meats like buffalo burgers are very low in fat and pack a winning taste. Find them at speciality meat departments or at exoticmeats.com.

Cajun Style Burgers

Makes four servings

1 lb. extra-lean ground beef

3 Tbsp dry bread crumbs

1 egg

3 green onions, chopped

1 Tbsp + 1 tsp Cajun seasoning

1 Tbsp Dijon mustard

1/4 cup barbeque sauce

Nonstick cooking spray

Preheat grill on high heat. In a bowl, mix the ground beef, bread crumbs, egg, green onions, 1 tablespoon Cajun seasoning, and mustard. Form into 4 patties.

In a small bowl, blend the barbeque sauce and 1 teaspoon Cajun seasoning.

Lightly spray the grill grate, and cook the patties 5 minutes per side, or until no longer red in the middle. Serve topped with seasoned barbeque sauce.

Nutrition Facts (per 4-oz serving): 296 calories, 32.5g protein 5g carbs, 9g fat

Chicken

What to look for: Chock full of protein, chicken may be the perfect tailgate food. Just remember: Naked is the way to go. “Removing the skin lowers the saturated fat and makes it healthier,” says Kleiner. Also be wary of seasoned chicken breasts, which often pack enough salt to send your blood pressure sky high.

Extra Point: Add some life to those unseasoned breasts with Mrs. Dash sodium-free seasonings.

SIDES

Chips

What to look for: To avoid a serious wallop of bad fat and sodium, go with multigrain or baked (not fried) chips with little or no saturated and trans fats.

Extra Point: Not crazy about chips? Pop some corn – like Jolly Time Healthy Pop Popcorn (4 cups popped): 90 calories, 2 g fat (0g sat), 23g carbs, 3g protein

Grilled Vegetables

What to look for: It may seem uncool to serve a heaping dish of vegetables, but here’s a little secret: Grilling caramalizes the plant sugars in veggies, adding tons of flavour and making them a perfect companion to your main dish. To encourage faster cooking and less burning, use vegetables with a high water content.

Dip-Worthy Vegetables

What to look for: Baby carrots are your best bet (10 medium/100g): 35 calories, 0.5g protein, 8g carbs 0g fat.

Extra-Point: Make shish kebabs: Marinate chunks of veggies and lean steak or chicken in a healthy teriyaki sauce – like Kikkoman’s Less Sodium Teriyaki Marinade & Sauce – then skewer and grill away.

Dips

What to look for: Impose a cap on sodium at 200mg and saturated fat at a single gram. Steer clear of the over-processed cheesy and creamy dips; instead, go with hummus (pureed chickpeas) in various flavors, bean dips, salsa and guacamole.

Extra Point: Serve these dips with your own whole-wheat pita chips. Slice whole-wheat pitas into wedges, place on a cookie sheet, dust with cooking spray, garlic powder or grated parmesan cheese, then bake at 350 degrees F for 10 minutes (or broil for 3 minutes) or until the edges are crispy.

Pasta Salads

What to look for: To avoid the myriad culinary red flags that plague most store-bought pasta salads, go ahead and whiop up your own with your favorite fresh veggies.

Extra Point: Use a whole-grain pasta Lifestream Penne Whole Grain and Flax

(56g): 208 calories, 9g protein, 36g carbs, 3.5g fat (0.5g sat).

2-Point Conversion: Crumble in some feta cheese or mix in a can of salmon for a protein and omega-3 boost.

Chili Pasta Salad

Makes four servings

2 cups whole-grain penne or rotini

1/2 cup low-fat plain yogurt

1 tablespoon Dijon mustard

1/2 teaspoon salt

1 jalapeno chili pepper, chopped

4 medium tomatoes, chopped

2 green onions, sliced

1 clove garlic, minced

Cook pasta and drain. Rinse with cold water; drain. Mix pasta with yogurt, mustard, salt, jalapeno chili, tomatoes, onion and garlic. Cover and refrigerate about 2 hours or until chilled.

Nutrition Facts (per serving): 120 calories, 7g protein, 25g carbs, 1.5g fat

Deviled Eggs

What to look for: Traditional deviled eggs are too liberal with the mayo to be healthy. Check out our new twist on an old favorite below.

Extra Point: For another great side, consider high-protein, low-fat beef jerky like Oberto Natural Style Beef Jerky (28grams): 80 calories, 12g protein, 5g carbs,1g fat (0g sat).

Guacamole Deviled Eggs

Makes four servings

4 whole eggs in the shell

2 avocados - peeled, pitted, mashed

1 Tbsp chopped cilantro and minced green onion

2 tsp jalapeno pepper, minced and seeded

2 tsp lime juice

1/2 tsp salt, or to taste

1 dash hot pepper sauce

1 tsp Worcestershire

1 tsp Dijon mustard

1 pinch paprika

Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, and peel. Slice eggs in half, and remove yolks to a mixing bowl. In the bowl with the yolks, combine the avocado, cilantro, green onion, and jalapeno. Stir in the lime juice, and season with salt, hot sauce, Worcestershire sauce, and mustard. Mix well, and fill empty egg white halves. Chill until serving. Sprinkle with paprika just before serving.

Nutrition Facts (per serving): 121 calories, 4g protein , 4.5 g carbs, 10g fat

DRINKS

Beer

What to look for: To limit calories, go light. Decline dark beers, which pack more calories and carbs.

Extra Point: Alcohol is a diuretic. To avoid a Monday morning hangover, drink 8 ounces of water between your brewskis.  

2-point conversion: Dry red wine is packed with antioxidants, and one 5-oz glass has about the same calories a light beer: 102 calories, 0g protein, 2g carbs, 0g fat.

Sodas and Juices

What to look for: If you’re steadfast on soda, opt for diet versions. “Better yet, mixing fruit juices with sparkling water (added carbonation) is a healthier option than sodas,” says Kleiner, who recommends buying concentrated fruit and vegetable juices like pomegranate and cranberry, which provide more vitamins and less processed sugar than fruit drinks and beverages.

Extra Point: Orange, grapefruit and cranberry juice are more nutritious than apple, grape and pineapple.

Punch

Forget the store-bought sugar-laden stuff and give this recipe a whirl.

Sparkling Punch

Makes 20 servings

2 (750ml) bottles sparkling apple cider

1 liter carbonated water

3 large oranges

2 lemons

1 (6oz) can frozen lemonade concentrate

1 Tbsp white sugar

2 trays ice cubes

Thinly slice the lemons and oranges and place in a large punch bowl. Pour in the thawed lemonade. Stir in the water and the apple cider. Add sugar and ice.

Nutrition facts (per serving): 73 calories, 0.5g protein, 19g carbs, 0g fat

WINNERS VS. LOSERS

This quick guide show you which tailgate items are healthy and which ones don’t pass muster in each of our food categories…now go have fun at that party!