Ask the Experts Blog

Fall is here. Leaves are starting to change, the temperature is dropping, and it is officially football season. Getting together with friends and family to watch a game is a great way to spend some quality time with your loved ones, but it’s hard to say no to the delicious and unhealthy treats and snacks that are often served.

Chicken wings, chips, and cheesy dips are some classic tailgating snacks. While they may be satisfying, they tend to be high in sodium and simple carbohydrates. Lakeland Certified Diabetes Educator, Nicole Morrissey, RD, provides both a delicious and healthy snack, as well as some easy tips to help you stay on track while watching the game.

Tips

1. Don’t show up starving. If you’re full before you arrive you are less likely to indulge in the game time snacks.
2. Have a plan. Start with a serving (or 2) of vegetables before trying other snacks. By filling up on veggies you won’t be tempted with all of the other unhealthy options.
3. Bring something you like and that will support your efforts. Whether for yourself or as a dish to pass, bring something you know you can eat without feeling guilty.
4. Incorporate activity before the tailgate or game time. Try to go for a walk or do something active around the house before heading out to the party.
5. Choose low-calorie beverages or water. Be mindful of alcohol portions, if you’re consuming them. Drinking water is an easy and healthy way to cut out extra calories.
6. Don’t sit close to the food. By sitting in a spot where food is not visible you may be less likely to continue grazing.

No one said healthy food can’t still be delicious! Try this healthy spin off of a classic tailgating dish.

Artichoke Wonton Bites

1 can (14 oz) artichoke hearts in water, drained and chopped
1/2 cup light olive oil-based mayonnaise
1/2 cup Parmesan cheese, grated
Juice of 1/2 lemon
Pinch of salt
3 garlic cloves, chopped
Few shakes of hot sauce
22 square wonton wrappers

Directions:

1. Preheat oven to 400 degrees.
2. Mix all ingredients (except wontons) in a medium bowl.
3. Place individual wonton wrappers gently into a mini muffin tin, forming them into a small cup
4. Measure 2 teaspoons of dip mixture and fill into wonton wrappers
5. Bake for 10-15 minutes, until heated through and the wonton tips have started to brown

Yield: 22 bite-sized appetizers.

Nutrition Information (per wonton): 44 calories; 1.7 g. fat; 4 mg. cholesterol; 114 mg. sodium; 5.5 g. carbohydrate; 0.5 g. fiber; 1.5 g. protein

For more healthy recipes visit www.lakelandhealth.org/recipes