Game on! Heart-healthy tailgating

By Melanie Polk, M.M.Sc., R.D., F.A.D.A., and William Weese, M.D.

Fall is in full swing — and so is football season. It's time for touchdowns, team spirit and tailgating.

Yet, some of your favorite tailgate fixings may not be anything to cheer about when it comes to heart health. Well, at least if you're serving too many dishes high in fat, calories and sodium.

But, enjoying tailgating doesn't have to mean sidelining good nutrition. Make these menu strategies part of your heart-healthy playbook.

Bench high-fat players. Serve a lighter version of some of your go-to dishes. Remove skin from chicken before barbecuing, for example. Or, make a few savvy trades:

• Opt for extra-lean ground beef or turkey breast in place of regular ground beef.
• Use fat-free or low-fat mayo, cream cheese or sour cream in place of the full-fat versions.

Tackle pumped-up portions. Maybe a tailgating buddy brought something you just have to try. Bob's ribs. Sally's sweet potato pie. Instead of piling your plate high, practice portion control. Serve yourself a small amount. And, make the rest of your meal more healthful choices.

Wow the crowd. Surprise your friends with some lively new fare. Ideas that might score points:

• Grilled fish and avocado tacos served with salsa
• Low-fat turkey-apple wraps
• Hummus with pita chips and veggies
• Hearty bean chili served with whole-grain rolls
• Fresh fruit kebabs with low-fat yogurt berry dip

Season your savory dishes with garlic, onions or lemon juice. This boosts the flavor without added fat or salt.

A winning way
Finally, remember, these are good moves for your health. And, when you're feeling your best, you can do what you enjoy — such as cheering on your team!

Melanie Polk is a registered dietitian who specializes in educating consumers with simple strategies for better health. She has more than 20 years of experience in nutrition and cancer prevention, nutrition for seniors, and is a Fellow of the American Dietetic Association. She has been a nutrition consultant with OptumHealth for more than a decade.

Dr. William Weese is a medical director in UnitedHealthcare's Clinical Coverage Review. He is board-certified in internal medicine and pulmonary diseases, was in private practice in Phoenix for 27 years and has worked in the managed care arena for more than two decades.