Let's Get Ready for Some Football!

Football season is upon us once and that means tailgating, concession stands, and football game get-togethers. Most often, these activities come with high calorie high fat foods and beverages that can sabotage healthy diets. Here are some tips on how to navigate the football season.

• If eating at a game, try and share a small popcorn or a pretzel with cheese
• Foods to stay away from: brats, sausages, fries, large nachos, nuts and high calorie alcoholic drinks
• If tailgating, you have some control over the food choices so try and pack chicken breasts or sirloin burgers with low calorie buns, and lower fat/calorie side items such as baked chips or Sun chips. Healthier side items could also include fruit or side salads.
• If going out to a bar or restaurant to watch a game, watch the fried appetizers. Try and order a grilled chicken wrap or turkey club sandwich (minus the mayo!) and limit your fry intake. If pizza is being served, try and order veg gie or cheese and blot the top of the pizza with a napkin to save some of the fat calories.
• Most of all try and limit the alcohol/soda pop intake as these beverages are high in calories and can add up. Try and limit yourself to 2 alcoholic drinks. Try and stay away from sodas and drink water or Crystal light lemonades instead.

Turkey and Bean Chili Recipe

• 1 tablespoon canola oil
• 2 cups diced yellow onion (about 2 medium)
• 1 1/2 tablespoons chili powder
• 1 tablespoon minced garlic
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
• 4 cups fat-free, less-sodium chicken broth
• 3 cups chopped cooked turkey
• 1/2 cup diced seeded plum tomato (about 1)  1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice  1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 8 lime wedges (optional) 

Preparation

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
2. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Jennifer Martinkus, Cooking Light , NOVEMBER 2006

Kelly Devine Rickert MS RD CSSD LDN

708-679-2717