3 healthy tailgating food tips (and mocktail recipes you’ll love!)

Football season is tailgating time, but don’t worry. You can have fun cheering on your favorite team and still stay healthy. Lindsay Kirkland, RD, offered three healthy tailgating food tips that let you enjoy game-day recipes without overdoing it, plus mocktail recipes that let you enjoy great flavors and good times without relying on alcohol.

Make it healthier by making it from scratch. Store-bought foods tend to be high in sodium, fat and sugar, plus you have no control over the ingredients in store-bought foods.

By cooking foods at home, you can control the quality of ingredients and know exactly how much of each ingredient is in there. For example, try out a healthier chili recipe! Instead of using high-fat ground beef, substitute lean ground turkey and try cutting the salt in half or even less. Bulk up your version of the recipe with vegetables to provide more nutrients and increase fullness after eating the meal.

Another way to get creative is to grill kabobs instead of hot dogs, brats and burgers. By cooking kabobs, you can include a variety of vegetables and small portions of lean protein, such as shrimp or chicken.

Make smart side dish choices. Common sides found at tailgating events, such as potato chips, pasta salad, potato salad and baked beans, can all be replaced with healthier options that offer many more nutrients and are much lower in fat and sugar.

Try bringing a fruit salad made with a combination of all your favorite fruits or a vegetable platter. Instead of pasta salad, bring a mixed green salad with your favorite toppings. If you absolutely cannot go without the pasta salad, use 100% whole wheat pasta and add chopped veggies. If potato salad with mayonnaise is a must-do, consider warm German potato salad or cut the amount of mayonnaise used in half or less, to get the same rich flavor without the same overwhelming amount of fat.

If you are someone who loves to bring dips to tailgating parties, consider swapping out your cream cheese or cheese-based dips for a homemade Greek yogurt-based dip, hummus or a lightened spinach artichoke dip.

Limit alcohol consumption. It is smart to limit your alcohol intake and avoid any high-calorie alcoholic beverages.

One of the concerns when it comes to drinking is that it’s difficult to nail down the exact number of calories you’re consuming per drink, and there’s not much of a nutritional value. If you do choose to drink, make sure to take your time and make the healthiest choices you can.

Hard seltzer, cider or light beers all have options that involve lower-calorie drinks that let you join in the tailgate. But don’t forget about mocktails! These fun drink ideas, which involve all the same ingredients but leave out the booze, offer great taste without the downsides of alcohol consumption.

Just keep in mind that every drink will up your sugar intake, which can cause a blood sugar crash that might make you feel less than stellar even if your team wins the game. Make sure that if you drink alcohol, you alternate each drink with an equal or greater amount of water to stay hydrated.

Looking for something you have sip to feel refreshed without the alcohol-based buzz? We have three mocktail recipes that are quick and easy to make in big batches to bring to the big game, or in smaller amounts to enjoy at home.

Watermelon Lime Cooler

•  1 medium to large watermelon
•  4-8 tablespoons honey or your preferred sweetener, to taste
•  Juice from one lime (or 2, if you don’t get much juice from one)
•  2 cups of sparkling water
• 3-4 sprigs of mint, chopped, plus extra whole sprigs for garnish

Instructions

Makes 10-12 drinks. Break down the watermelon by cutting the pink flesh inside away from the rind into one-to-two-inch cubes and add to a blender. You may have to do this in a few different batches until all the watermelon has been blended! Strain into a large pitcher or pitchers. A strainer will help you ensure no seeds make it into your drink. Add honey or preferred sweetener, lime juice and mint, then stir well to combine. Add sparkling water (or plain water if you don’t like carbonated drinks), pour into individual glasses over ice, and add one sprig of mint to each glass. Enjoy!

Blackberry Spritz

• 2 packages fresh blackberries
• 1 – 2 ounces simple syrup, or sugar to taste
• Juice from 1 -2 lemons, until you get about 3/4 of a cup
• Sparkling water or club soda

Instructions

Makes 2-4 drinks. This one’s quick and easy. Muddle the first three ingredients together, either in a cocktail shaker or the bottom of a pitcher. Top with sparkling water or club soda until it suits your taste and finish with plenty of ice to keep things refreshingly cold.

Sparkling Ginger Apple Cider

• 1 half-gallon apple cider (Honeycrisp cider is especially flavorful!)
• 4 ounces orange juice, freshly squeezed if possible
• Juice from 1 lime
• 2 cups ginger beer (if you want to keep things more mild, ginger ale is fine, too)
• Maple syrup for extra ‘fall’ flavor or honey, to taste
• Fresh apple slices and cinnamon sticks for garnish

Instructions

Makes 4-6 drinks. Mix together the apple cider, orange juice, lime juice and ginger beer. Give it a taste and if needed, add the maple syrup or honey. Finish with cinnamon sticks and apple slices and enjoy!