Eat breakfast!

• Start your day off with a nutrient-rich breakfast of whole grain carbohydrate, protein, and healthy fat
  • eggs, whole wheat toast with 1 Tablespoons 100% fruit jam, 6 oz low-fat Greek yogurt
  • Oatmeal made with ½ scoop of whey protein mixed with 8 oz low-fat milk, then top with fruit and nuts
  • Whole wheat tortilla with eggs, 2 eggs, grated 2% cheese, avocado and pair with fruit
• Research shows that those that eat ~30 grams of protein at breakfast are less hungry later in the day
• Breakfast gives you energy for the whole day

Exercise

• Don’t skip your workout on tailgate party day
  • Get in some cardio
  • Eat a post-workout snack so you recover and are not starving later
  • If you plan on drinking alcohol, tack on a few extra minutes of cardio

Drink water all day

• Between sun and alcohol tailgate parties can cause dehydration
  • Drink water consistently throughout the day
  • If you exercise outside, add in some electrolytes from a low-calorie sports drink or just eat salty foods
  • Try not to drink alcohol the day before

Have a protein rich snack before the party

• Protein gets you full faster and keeps you full longer than carbohydrate so eat a snack before you go so you are not starving and over-indulge when you get there
  • String cheese
  • Handful of nuts
  • Whey protein in low-fat milk
  • Low-fat cottage cheese or Greek yogurt with fresh berries
  • 1-2 Tbs. natural peanut butter

Don’t Skip Meals!

• Many people “gear up” for a tailgate party by skipping lunch or another meal throughout the day…bad idea as this sets you up to be starving at the party and likely overeat!
• Eat smaller, more frequent meals or “heavy” snacks throughout the day
• Include protein in each meal and snack
• Lean out your day by avoiding processed foods with more calories and less nutrients
• Add in veggies to help you feel full; the fiber and water content will fill you up for less calories