It’s FOOTBALL SEASON!!! And while my professional pursuits are more baseball-related, I did spend a fair amount of time growing up attending football games with my dad; and then some years at UF enjoying the tailgates and begging off during gametime since I required my twice daily naps (college, man.) Let’s get you in the Essence FrEND Zone with our #essenceapproved guide to TACKLING game days like a dietitian.
BYOEAS: Bring Your Own #EssenceApproved Snacks!
You NEVER know what’s going to be served at the tailgate. Bring a comically large purse to the tailgates replete with snacks. Try to eat every 3-4 hours so you don’t get overhungry and mindlessly buy cheese fries inside the stadium! We always pack:
- Little pre-portioned packs of nuts/nut butter
- Cheese sticks / cheese snack bars
- Apples and oranges; bananas seem like a fine idea until they become banana roadkill in your purse
- Single serve guacamole + hummuses
- Dried edamame
- Even some ‘clean’ brands of jerky/salmon jerky are available these days!
(Find all the #essenceapproved goods HERE: https://www.amazon.com/shop/essencenutrition)
NUTRITION FUMBLES
IF you aren’t going to BYOEAS, at the tailgate; AVOID THE WHITE CARBS. I’ve been known to take a pig out of its blanket (not that the hot dogs are healthy; but if that’s THE ONLY thing to eat..at least you’re getting some protein to keep you full as opposed to refined starch which just instigate hunger
Sniff out tailgates that have crudite, hummus, guacamole, tzatziki; and other ‘REAL’ foods that like, grew IN THE EARTH and aren’t so starchy. Grilled chicken is always good; wings are not great because they are usually fried / have skin; but if you’re going to do wings – skip the sauce – it’s ALL sugar. Honestly, I’d be okay with lechon, black beans, avocado, and salsa! A Miami CLASSIC tailgate meal.
PRO tip: tear open a packet of french onion soup mix into a tub of plain greek yogurt; you’ve got instant french onion DIP for a variety of veggies! You can add a touch of sriracha or buffalo sauce in there to make it “buffalo” like; and you can actually coat this over cauliflower or tempeh to make “wings” – what a time to be alive.
If YOU are the coach of your own tailgate; do a taco bar! Serve lettuce wraps or whole wheat tacos (we like Siete or Ezekiel brands), serve black beans, avocado, guacamole, some fresh cheese, salsa, chimichurri, diced onions, cilantro, lettuce, and any grilled protein of choice! You can serve kale chips for dipping in that aforementioned onion sauce; or at least black bean chips which have a bit more fiber than “traditional” chips. Siete also has an awesome line of sauces perfect for tailgate tacos (this isn’t an ad; they’re just really awesome). For booze, serve tequila + soda + mint + lime… it’s an #essenceapproved margarita!
Dessert should always be a colorful fruit salad (mo’ fruits, less problems); soak it in cinnamon + vanilla and it seems REALLY fancy; and serve with plain yogurt + some honey. You can also “ice” a watermelon into a ‘cake’ with greek yogurt and top it with any crumbled nuts on top. VERY instagram worthy, no?
TACKLE BOOZE + HYDRATION
It’s dangerous to drink in the heat; alcohol is super dehydrating. For every drink you have, drink a full cup of water in between. Do not drink on an empty stomach; have a solid breakfast (something with fat, protein, and complex starch; like an apple with almond butter and flax crackers or sprouted bread) BEFORE the game.
Set a ‘budget’ for yourself and stick to your GAME plan. 2 drinks at the tailgate; 1 at the game. I like to employ the “shoe rule” if you’re trying to lose weight; never have more drinks than the number of shoes on your feet at a time.
If you are going to imbibe; do vodka/gin/tequila + club soda + lemon/lime; there’s a chemical in dark liquor which worsens hangovers (congeners). AVOID BEER unless you want the physique of a linebacker. Spirits are a much more efficient way to get drunk, anyways.
RUN FORREST, RUN!
Do not scoot to your seat! That is for the elderly! You have legs! Walk to the left; less people there. Say “Excuse Me!” (hard in South Florida). Take the ramp up / stairs to your seats; avoid the elevators. Try to sit and stand a lot in the stands; engage your glutes + abs. Walk around the tailgate and schmooze. Keep it MOVING!
AND GO CANES. BUT ALSO GO GATORS! I’M TORN! I went to UF undergrad but my dad is a ferocious cane, I worked for the UM health system, and I taught at UM! GAH!
Essentially Yours,
Monica