As college students, it is scary to be on
your own trying to keep up a healthy diet
when you ate most of your meals at home
before and now have too many options in
the dining halls. This brochure will help
all new college students gain confidence
in preparing healthy tailgating foods!
Make food heart-healthy
“Why does eating heart-healthy foods
matter in your college years?”
à Many Americans have heart disease
which includes conditions like type II
diabetes and events such as a heart
attack or stroke. Healthy eating early in
life is the best way to prevent this! (2)
How can we be more heart-healthy?
- Eating too much salt raises your
blood pressure meaning that your
heart has to work harder to pump
blood to your body. (3)
- Saturated fats (solid fats) raise
your bad cholesterol which blocks
your blood vessels. (3)
- Try removing visible fat from
meats like chicken or beef. (2)
Citations:
1. http://shop.tuscaloosahyundai.com/tailgati
ng-treats-recipes/
2. Ensle K. Fats: Make Heart-Healthy
Choices [New Resources for Nutrition
Educators]. J Nutr Educ Behav.
2018;50:210.
3. Agrawal, S. (2018). Food and Nutrition at
college | HEATH Resource center | The
George Washington University. [online]
Heath.gwu.edu. Available at:
https://www.heath.gwu.edu/food-and-
nutrition-college [Accessed 17 October
2018].
4. https://www.perrysplate.com/2012/04/stay
ing-whole-in-a-processed-world-fruits-
vegetables.html
5. Fsis.usda.gov. (2018). Tailgating Food
Safety Q & A. [online] Available at:
https://www.fsis.usda.gov/wps/wcm/connec
t/98a4e643-8c31-4776-83e7-
6409b5863ff8/Tailgating_Food_Safety.pdf Source 1
?MOD=AJPERES[Accessed 17 October
2018].
6. Department of Wellness. (2018). Healthy
Tailgating. [online] Available
at:https://wellness.okstate.edu/nutrition-
and-cooking/healthy-tailgating [Accessed
17 October 2018].
Healthy Tailgating
7. https://www.weber.com/US/en/blog/tips-
techniques/kick-off-the-tailgating-season- Hacks
with-our-top-tips/weber-29543.html
By: Skylar Sites
A college student’s guide to hosting fun and
healthy tailgates!
Organization
Name/Logo
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Source 4
Keep food fresh and safe
Spoiled food consumption is one of the
largest safety hazards when considering
food served at a tailgate.
How to keep food from spoiling:
- 1. Pack all meats (hamburgers,
chicken, sausage) in an insulated
cooler with ice packs
- 2. Try to remember to bring a food
thermometer to check that all
meat is fully cooked
- 3. Do not mix raw and cooked food-
have a clean plate ready for food
that you take off of the grill
- 4. Throw away any leftovers after
the game that did not remain ice-
cold in the cooler (5)
-
Tips
1. If you like snacks, try replacing
the classic potato chips or pretzels
“Keep the focus
with air-popped popcorn!
2. Pass up the hotdogs and
on the sport and
cheeseburgers and try grilled
chicken! not your
3. Cut up fresh fruits and veggies for
people to snack on while food is stomach.” (6)
cooking.
4. Put food away that has been
sitting out for too long- it will
prevent guests from overeating
and will help avoid food spoilage!
(6)
Health Needs of College
Students:
Be creative!
- 1,800-2,400 calories a day for
Make it your own! Try turning the grilled women
chicken into wraps- it is a great way to
include whole grains and extra veggies - 2,400-3,000 calories a day for men
into the meal!
- Less than 2,300 mg/day of sodium
to prevent high blood pressure
Source 7 - 20-35% of calories from healthy fat-
avoid trans-fat (3)