You are about a month into your resolution to be healthy in 2019. Don’t be sidelined by the big game this year. You can enjoy all the fun and festivities of the big game without sacrificing your own healthy goals.
Here are some great tips from the dietitian’s playbook. MyPlate, the USDA’s guidance for healthy eating, is a great tool to keep your game day eating and snacking in check. Fill half your plate with fruits and vegetables, one-fourth with a protein source and one-fourth with grains.
How does this translate to the tailgate fare we see spread out on the game-day buffet? Here are some favorites you can’t go wrong with. Guacamole is an excellent choice. Made from avocados, guacamole is high in monounsaturated fats which may help to lower blood cholesterol. You can dip the guacamole with tortilla chips, baked chips or even vegetables like carrots, jicama and peppers. Salsa is always a game-day go-to. A typical salsa is made from tomatoes, peppers, onions, cilantro and chili peppers, but salsas can also be made from fruits like strawberries, mango, pineapple and blueberries. Just a half-cup is equivalent to a vegetable or fruit serving. Score big with a boost of fiber by choosing a black bean salsa.
Sliders are typical fare at any party. They are the perfect portion-controlled meal or snack. Top your favorite slider with some salsa for a Southwest flair and serve on a whole-wheat cocktail bun for some added nutrition. This year on game day, cheer on your team and your health.
Margarita Fruit Salsa
All You Need:
1⅓ cups chopped mango
1⅓ cups chopped strawberries
1⅓ cups chopped fresh pineapple
¼ cup tequila or orange juice
2 tablespoons agave nectar
½ teaspoon lime zest
2 tablespoons lime juice
Jicama slices, for dipping
Mint leaves, for garnish
Lime zest and wedges, for garnish
All You Do:
In a medium bowl, toss together mango, strawberries and pineapple.
In a small bowl, combine tequila, agave nectar, lime zest and lime juice. Stir into fruit mixture. Cover and chill for 2 hours.
Serve with jicama slices. If desired, garnish with mint, lime zest and wedges.
Nutrition facts, per 2 tablespoon serving: 20 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 mg sodium, 4 g carbohydrates, 0 g fiber, 3 g sugar, 0 g protein.
Source: Seasons Magazine Hy-Vee, Inc.
Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location. The information provided should not be construed as professional medical advice. Email her at firstname.lastname@example.org.