Email to a friendANY GIVEN SUNDAY
ANY GIVEN SUNDAY
The only thing that rivals AmericaÂs obsession with sports is its passion for eating. So itÂs 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 continue to be ruled by dogs, burgers and sausages  along with their related sides and suds. While these mouth-watering foods can justify sitting through even the dullest of games, theyÂre also usually landmines for fat, sodium and calories. But with some careful shopping and prep work this football season, you can keep your midsection 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 600 mg of sodium per sausage. And donÂt 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 immune system and digestion.
2-Point Conversion: Order grass-fed, preservative-free beef brats, which are higher in healthy fats like omega-3s, at americangrassfedbeef.com.
>> Chicken
What to look for: Chock full of protein, chicken may be the perfect tailgate food. Just remember: Naked is the way to go. ÂRemoving 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.
>> Burgers
What to look for: ÂFor 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 (powereating.com). Also look for the phrase Âextra-leanÂ; itÂs a good indication your protein- and iron-loaded burger is also low in saturated fat.
Extra Point: Bench those bleached-out white buns in favor 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 specialty 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. plus 1 tsp. Cajun seasoning
>> 1 Tbsp. Dijon mustard
>> 1⁄4 cup barbecue 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 four patties. In a small bowl, blend the barbecue sauce and 1 teaspoon Cajun seasoning. Lightly spray the grill grate and cook the patties for five minutes per side, or until no longer red in the middle. Serve topped with seasoned barbecue sauce.
Nutrition Facts
(per 4-oz. serving): 296 calories, 32.5 g protein, 5 g carbs, 9 g fat
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, 3 g protein, 23 g carbs, 2 g fat.
>> Grilled Vegetables
What to look for: It may seem uncool to serve a heaping dish of vegetables, but hereÂs a little secret: Grilling caramelizes the plant sugars in veggies, adding tons of flavor 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/3.5 oz.): 35 calories, 0.5 g protein, 8 g carbs, 0 g fat.
Extra Point: Make shish kebabs: Marinate chunks of veggies and lean steak or chicken in a healthy teriyaki sauce  like KikkomanÂs Less Sodium Teriyaki Marinade & Sauce  then skewer and grill away.
>> Dips
What to look for: Impose a cap on sodium at 200 mg 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 and 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 whip up your own with your favorite fresh veggies.
Extra Point: Use a whole-grain pasta like Lifestream Whole Grain and Flax (56 g): 208 calories, 9 g protein, 36 g carbs, 3.5 g fat (0.5 g sat fat).
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 Tbsp. Dijon mustard
>> 1⁄2 tsp. salt
>> 1 jalapeño chili pepper, chopped
>> 4 medium tomatoes, chopped
>> 2 green onions, sliced
>> 1 clove garlic, minced
Cook pasta according to package directions and drain. Rinse with cold water; drain. Mix pasta with yogurt, mustard, salt, jalapeño chili, tomatoes, onions and garlic. Cover and refrigerate about two hours or until chilled.
Nutrition Facts
(per serving): 120 calories, 7 g protein, 25 g carbs,1.5 g 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 (28 g): 80 calories, 12 g protein, 5 g carbs, 1 g fat (0 g sat fat).
GUACOMOLE DEVILED EGGS
Makes four servings
>> 4 whole eggs in the shell
>> 2 avocados, peeled, pitted and mashed
>> 1 Tbsp. each chopped cilantro and minced green onion
>> 2 tsp. seeded and minced jalapeño pepper
>> 2 tsp. lime juice
>> 1⁄2 tsp. salt, or to taste
>> Dash hot pepper sauce
>> 1 tsp. Worcestershire sauce
>> 1 tsp. Dijon mustard
>> 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 10Â12 minutes. Remove from water, cool and peel. Slice eggs in half, remove yokes and transfer them to a small mixing bowl. Combine the avocado, cilantro, green onion and jalapeño with the yokes. Stir in lime juice and season with salt, hot sauce, Worcestershire sauce and mustard. Mix well and fill empty egg white halves. Chill until ready to serve. Just before serving, sprinkle with paprika.
Nutrition Facts
(per serving): 121 calories, 4 g protein, 4.5 g carbs, 10 g 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-ounce glass has about the same calories as a light beer: 102 calories, 0 g protein, 2 g carbs, 0 g fat.
>> Sodas and Juices
What to look for: If youÂre steadfast on soda, opt for diet versions. ÂBetter yet, mix fruit juices with sparkling water, 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 sugar-laden store-bought stuff. Give the recipe below a whirl.
SPARKLING PUNCH
Makes 20 servings
>> 2 lemons
>> 3 large oranges
>> 1 (6 oz.) can frozen lemonade concentrate
>> 1 liter carbonated water
>> 2 (750 ml) bottles sparkling apple cider
>> 1 Tbsp. white sugar
>> 2 trays ice cubes
Thinly slice lemons and oranges and place in a large punch bowl. Pour in thawed lemonade. Stir in water and apple cider. Add sugar and ice; serve.
Nutrition Facts
(per serving): 73 calories, 0.5 g protein, 19 g carbs, 0 g fat
Matthew Kadey is a registered dietitian and freelance writer who owns Fuel For Life (fuelforlife.ca).
MAINS
>> Bratwurst/Sausage
What to look for: Keep an eye out for brands that contain no more than 3 grams of saturated fat and 600 mg of sodium per sausage. And donÂt 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 immune system and digestion.
2-Point Conversion: Order grass-fed, preservative-free beef brats, which are higher in healthy fats like omega-3s, at americangrassfedbeef.com.
>> Chicken
What to look for: Chock full of protein, chicken may be the perfect tailgate food. Just remember: Naked is the way to go. ÂRemoving 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.
>> Burgers
What to look for: ÂFor 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 (powereating.com). Also look for the phrase Âextra-leanÂ; itÂs a good indication your protein- and iron-loaded burger is also low in saturated fat.
Extra Point: Bench those bleached-out white buns in favor 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 specialty 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. plus 1 tsp. Cajun seasoning
>> 1 Tbsp. Dijon mustard
>> 1⁄4 cup barbecue 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 four patties. In a small bowl, blend the barbecue sauce and 1 teaspoon Cajun seasoning. Lightly spray the grill grate and cook the patties for five minutes per side, or until no longer red in the middle. Serve topped with seasoned barbecue sauce.
Nutrition Facts
(per 4-oz. serving): 296 calories, 32.5 g protein, 5 g carbs, 9 g fat
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, 3 g protein, 23 g carbs, 2 g fat.
>> Grilled Vegetables
What to look for: It may seem uncool to serve a heaping dish of vegetables, but hereÂs a little secret: Grilling caramelizes the plant sugars in veggies, adding tons of flavor 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/3.5 oz.): 35 calories, 0.5 g protein, 8 g carbs, 0 g fat.
Extra Point: Make shish kebabs: Marinate chunks of veggies and lean steak or chicken in a healthy teriyaki sauce  like KikkomanÂs Less Sodium Teriyaki Marinade & Sauce  then skewer and grill away.
>> Dips
What to look for: Impose a cap on sodium at 200 mg 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 and 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 whip up your own with your favorite fresh veggies.
Extra Point: Use a whole-grain pasta like Lifestream Whole Grain and Flax (56 g): 208 calories, 9 g protein, 36 g carbs, 3.5 g fat (0.5 g sat fat).
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 Tbsp. Dijon mustard
>> 1⁄2 tsp. salt
>> 1 jalapeño chili pepper, chopped
>> 4 medium tomatoes, chopped
>> 2 green onions, sliced
>> 1 clove garlic, minced
Cook pasta according to package directions and drain. Rinse with cold water; drain. Mix pasta with yogurt, mustard, salt, jalapeño chili, tomatoes, onions and garlic. Cover and refrigerate about two hours or until chilled.
Nutrition Facts
(per serving): 120 calories, 7 g protein, 25 g carbs,1.5 g 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 (28 g): 80 calories, 12 g protein, 5 g carbs, 1 g fat (0 g sat fat).
GUACOMOLE DEVILED EGGS
Makes four servings
>> 4 whole eggs in the shell
>> 2 avocados, peeled, pitted and mashed
>> 1 Tbsp. each chopped cilantro and minced green onion
>> 2 tsp. seeded and minced jalapeño pepper
>> 2 tsp. lime juice
>> 1⁄2 tsp. salt, or to taste
>> Dash hot pepper sauce
>> 1 tsp. Worcestershire sauce
>> 1 tsp. Dijon mustard
>> 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 10Â12 minutes. Remove from water, cool and peel. Slice eggs in half, remove yokes and transfer them to a small mixing bowl. Combine the avocado, cilantro, green onion and jalapeño with the yokes. Stir in lime juice and season with salt, hot sauce, Worcestershire sauce and mustard. Mix well and fill empty egg white halves. Chill until ready to serve. Just before serving, sprinkle with paprika.
Nutrition Facts
(per serving): 121 calories, 4 g protein, 4.5 g carbs, 10 g 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-ounce glass has about the same calories as a light beer: 102 calories, 0 g protein, 2 g carbs, 0 g fat.
>> Sodas and Juices
What to look for: If youÂre steadfast on soda, opt for diet versions. ÂBetter yet, mix fruit juices with sparkling water, 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 sugar-laden store-bought stuff. Give the recipe below a whirl.
SPARKLING PUNCH
Makes 20 servings
>> 2 lemons
>> 3 large oranges
>> 1 (6 oz.) can frozen lemonade concentrate
>> 1 liter carbonated water
>> 2 (750 ml) bottles sparkling apple cider
>> 1 Tbsp. white sugar
>> 2 trays ice cubes
Thinly slice lemons and oranges and place in a large punch bowl. Pour in thawed lemonade. Stir in water and apple cider. Add sugar and ice; serve.
Nutrition Facts
(per serving): 73 calories, 0.5 g protein, 19 g carbs, 0 g fat
Matthew Kadey is a registered dietitian and freelance writer who owns Fuel For Life (fuelforlife.ca).
