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September 13, 2013

How to Eat Healthy During Football Season

The Hood Answer Mom, Elizabeth M. Ward, M.S., R.D.

Football is back, but there's no reason why tailgate picnics or watching the country's most popular sport at home with friends and family has to play havoc with healthy eating.   Here's how to counteract game day calories while enjoying good-for-you football fare.

4 Moves to Avoid Personal Health Fouls

Going overboard, even if it's on just one day each week, can undo all the good work you've done to control your weight the rest of the time.  Use these strategies to stay on track.

•  Curb your appetite. Before kick-off, eat a small snack that includes protein from foods such as Hood Milk , eggs, or Greek yogurt.

• Start off the festivities with a non-alcoholic, calorie-free drink, such as soda water or diet soda, to fill up without calories and alcohol.

• Keep track of what your food.  Eat from a plate instead of continually grazing from the buffet.

• When you're done eating, chew gum to keep from picking.

4 Football-Friendly Recipes

You don't have to sacrifice great taste for good nutrition. Score points with these healthier, delicious dishes.

Grilled Chicken with Spicy Sour Cream Sauce

Instead of fatty chicken wings, serve grilled chicken tenderloins alongside Spicy Sour Cream Sauce: In a small serving bowl, combine 1 cup Hood Sour Cream , 1/2 teaspoon each or more to your taste: paprika, onion powder, garlic powder, and salt, and 1/4 teaspoon ground cayenne pepper.  Makes 1 cup of sauce.

Pinwheel Sandwiches with Edamame Spread

Edamame (soy beans) and Hood Cottage Cheese team up to provide protein and flavor so that you can use less meat in these satisfying snacks, which also provide whole grains.

To make the Edamame Spread, blend 1 cup cooked and cooled edamame beans, ¼ cup Hood Lowfat Cottage Cheese, 3 tablespoons fresh lemon juice, ¼ teaspoon red pepper flakes, and fresh ground black pepper to taste in a food processor. Blend until smooth.

To make sandwiches, spread equal amounts of Edamame Spread on 3, 8-inch whole wheat tortillas. Top each tortilla with one or two thin slices of deli meat, such as turkey, ham or lean roast beef. Staring at one side, roll up the tortilla tightly. Slice into ½-inch thick pieces.  Makes about 20 pinwheel pieces.

Turkey Meatball Sandwiches

Cottage cheese partners with turkey to make these better-for-you meatballs moist and delicious. Prepare a batch of Turkey Meatballs  days before the game and freeze; serve later on whole grain sub rolls. Or make the meatballs half the size called for in the recipe and serve as appetizers. Makes 15 (or 30) meatballs.

Tomato Soup with Grilled Cheese Croutons

Tomato soup is satisfying on a chilly day. Grilled cheese "croutons" make it a meal.
Prepare a batch of  Super Tomato Soup . Meanwhile, make 4 grilled cheese sandwiches using whole grain bread. Remove crusts from warm sandwiches and cut into 2-inch cubes. Ladel warm soup into bowls and top with equal amounts of "croutons."  Makes 4 servings.

Elizabeth M. Ward

Elizabeth M. Ward

Elizabeth M. Ward, M.S., R.D., is a writer, nutrition consultant, and mother of three. She is the author of several books, including MyPlate for Moms, How to Feed Yourself & Your Family Better and Expect the Best, Your Guide to Healthy Eating Before, During, & After Pregnancy . Ward is also a contributing writer for Muscle & Fitness Hers and Men's Fitness magazines.

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