By Renee Korczak , PhD, RDN, CSSD, LD
Outpatient Nutrition Counseling Services
Fueling your family and preparing for game day festivities can be nutritious without overconsuming calories and nutrients such as added sugar. As a registered dietitian nutritionist with a board specialty in sports nutrition, I understand what it means to build a performance plate that provides everyday athletes (recreational or competitive) with key nutrients that support fueling. These nutrients include high-quality protein, complex carbohydrates including dietary fiber, as well as heart-healthy fats1.
Here are some of my expert tips for game day nutrition, as well as a healthy take on one of my family favorite recipes; spinach artichoke dip.
Expert Tip #1
Include a source of high-quality protein when serving game day food. Serving a source of high-quality protein that includes all of the essential amino acids that your body requires helps support satiety (the feeling of fullness experienced after your meal) and weight maintenance.
Most adults require between 20 and 30 grams of high-quality protein at each meal to support weight maintenance and healthy living. What does 20 to 30 grams of protein look like on your plate? A 4 to 6 ounce serving of grilled chicken breast for example, would provide 20-30 grams of protein.
Expert Tip #2
Replace refined carbohydrate sources that are typically served during game day meals with fiber. Fiber is found in many fruits, vegetables, legumes and whole grain foods. Fiber along with protein will help support fullness and your digestive health.
Expert Tip #3
Build a healthy performance plate by including 4 to 6 ounces of protein, at least a cup of vegetables, and a serving of complex carbohydrates for a balanced meal. Replacing fats used in traditional dips with Greek yogurt, as in the recipe below, also helps bump up calcium levels to support bone health.
Spinach Artichoke Dip Recipe
Serves 8
Serving size: 2 Tbsp.
Prep time: 5 minutes
Bake time: 30 minutes at 350 degrees F
Serve with celery sticks, baby carrots, cucumber slices or whole grain crackers.
Ingredients
1 cup plain Greek yogurt
¼ cup shredded parmesan cheese
¼ cup low moisture, part-skim shredded mozzarella cheese
1 tsp. garlic powder
1, 10 oz. bag frozen spinach
1, 14 oz. can of quartered artichoke hearts
Directions
Mix all ingredients in a bowl and place in a round baking dish or a Pyrex pan. Bake at 350F for 30 minutes or until the dip appears golden brown. Serve immediately with fresh veggies or whole grain crackers.
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To learn more about CBMC’s Outpatient Nutrition Counseling Services, visit click here.
Renee Korczak, PhD, RDN, CSSD, LD, is an advanced practice registered dietitian nutritionist and a board-certified sports dietitian. She harnesses her expertise in gut health and her work with recreational and competitive athletes to understand the complex intricacies of gastrointestinal disorders and their relationship to diet and supplementation. Dr. Korczak is a published author, recognized speaker/media personality and has worked with professional athletic teams in the past including the Minnesota United Football Club. She continues to teach her online sports nutrition course through the University of Minnesota and has been a successful mentor to many undergraduate and graduate students.
References
- Thomas D.T., Erdman K.A., Burke L.A. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet 2016; 116(3): 501-528.