Tailgate Without Putting on the Extra Weight

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Tailgate Without Putting on the Extra Weight

Game day doesn’t have to be a “game changer” when it comes to eating healthy. With a few simple swaps, you can maintain your playing weight while enjoying the game with friends.

Game Day Heavyweight

Lightweight Favorite

Traditional Bean Dip and Potato Chips

The Stats:

351 Calories
24 grams Fat
560 mg Sodium*

* More than 1/3 of the sodium most of us should consume in an entire day!

Mediterranean White Bean Dip With Toasted Whole Wheat Pita Chips

The Stats:

211 Calories
1.7 grams Fat
209 mg Sodium



Mediterranean White Bean Dip With Toasted Whole Wheat Pita Chips: Serves 4

½ (15oz) can white kidney or cannellini beans, rinsed and drained
2 Tbsp. fat free sour cream
½ tsp. garlic powder
½ tsp. dried basil
½ tsp. dried oregano
½ tsp. crushed red pepper flakes
4 (6 ½”) pita bread rounds, cut into wedges

For the Dip: Combine all ingredients (except pita bread) in a blender and process until smooth. You may wish to add a bit of water for desired consistency. For the Pita Chips: Preheat oven to 350°F. Place pita wedges in a single layer on a baking sheet and lightly coat with a non-stick cooking spray. Bake for 10 to 12 minutes or until edges are lightly browned.

Nutrition Facts: Serves 4; Calories Per Serving 211; Total Fat 1.7 g; Protein 9.5 g; Carbohydrate 48 g; Fiber 9 g; Sodium 209 mg

Game Day Heavyweight

Lightweight Favorite

Buffalo Wings With Blue Cheese Dressing

The Stats:

1,080 Calories*
84 grams Fat
900 mg Sodium

* 70% of the total calories are from fat!

Broiled Buffalo Wings With Herbed Blue Cheese Dressing

The Stats:

356 Calories
11 grams Fat
396 mg Sodium


Broiled Buffalo Wings With Herbed Blue Cheese Dressing: Serves 2

2 Tbsp. cayenne pepper sauce
½ tsp. garlic powder
1 Tbsp. rice vinegar
16 chicken drummettes, skinned
3 Tbsp. fat-free sour cream
¼ cup reduced-fat crumbled blue cheese
1 tsp. lime juice
2 Tbsp. fresh cilantro, chopped fine
Optional: Carrot and Celery Sticks

In a small bowl, combine the cayenne pepper sauce, garlic powder and vinegar. Place the drummettes in a zip-lock bag and pour in cayenne mixture; shake gently. Remove drummettes and place on a broiler pan. Broil for about 15 to 20 minutes, turning once. Properly cooked chicken is opaque white and should register 165°F with a meat thermometer.

For The Herbed Blue Cheese Dressing:
Combine the remaining ingredients in a bowl and serve alongside the wings with optional carrot and celery sticks.

Nutrition Facts: Serves 2; Calories Per Serving 356; Total Fat 11 g; Protein 52 g; Carbohydrate 2 g; Fiber 0 g; Sodium 396 mg

Gina CromeGina Crome Contributor

Gina Crome is a registered dietitian and ACE Certified Professional. Her career promoting healthy lifestyles developed after losing 172 pounds on her own. For 20 years, Gina's mission has focused on guiding individuals toward a better quality of life. She holds a master's degree in clinical psychology as well as a master's of public health in nutrition from Loma Linda University.

More Blogs by Gina Crome »

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