The Super Bowl is a 4-hour event and the average American consumes 6,000 calories by the end of the day. Planning ahead can be a complete game-changer when it comes to staying on track with your wellness goals.
Below are 7 tips so you don’t sideline your wellness goals during the big game.
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Healthy Food Tips for Super Bowl Sunday
- Eat fruits and vegetables: And no, a tomato-based wing sauce doesn’t count. Fruits and vegetables are low in calories and provide a boost of fiber to help with the feeling of fullness.
- Nuts!: Nuts have a high fat content – which means they are high in energy. Most nuts are mainly unsaturated fat including walnuts, pine nuts, almonds, pistachios, pecans and hazelnuts. And, nuts are high in protein and fiber which makes them ever so satisfying. And as an added bonus, they are rich in vitamin E, potassium and magnesium. Of course, with anything, be mindful of your portion size. A portion of nuts is 30 grams, or a small cupped handful.
- Eat, don’t drink, your calories: Soda and beer can stack up the calories quickly, with no nutritional value. Soda contains significant amounts of sugar and they caffeine can dehydrate you. Caffeine is a diuretic and diuretics promote the production of urine, causing you to urinate more frequently. When you aren’t replacing that fluid loss with water, your body’s cells become dehydrated which makes it more difficult for them to absorb nutrients. And it also makes it more difficult for your body to eliminate waste.
- Which leads me to the next point. Drink water. Drinking water will make you’re your cells are staying hydrated so they can absorb precious nutrients and aid in proper digestion.
- Chew slowly: Sometimes it is hard to be mindful of our chewing, especially when you just witnessed a horrible pass. However, there many benefits of purposefully chewing your food at a slower rate. Eating more slowly can decrease your food consumption and prevent overeating. It also helps your body absorb of nutrients. Eating too quickly prevents the body from going through its natural appetite signaling (letting you know when it is full).
- Use smaller plates: When we have large plates, we fill them. By reducing the size of your plate, you will take less.
- Pre-Game Exercise: A quick workout before the game will increase your adrenaline, get your heart pumping, and get your metabolism moving before the big game. Exercise boosts your mood; this is especially helpful if your team is not doing well.
Do you need a few healthier options to offer at your party? Check out these recipes for some great tasting (and better for you) touchdown eats.
Healthier Options for Super Bowl Snacks
- Baked Chili Cheese Fries
- Buffalo Chicken
- Spicy Chicken Wings
- Herbed Mozzerella Sticks
- Southwest Baked Egg Rolls
- Sweet Potato Fries
Baked Chili Cheese Fries
4 large baking potatoes
1 tablespoon chili powder
8 ounces shredded Cheddar cheese
Salt and pepper to taste
Hot sauce, optional
Preheat oven to 425 degrees. Half potatoes lengthwise. Then cut into long wedges.
Coat a baking sheet with nonstick cooking spray. Spread out potatoes wedges in a single layer. Sprinkle with chili powder, salt and pepper.
Bake for 20 minutes or until tender. Sprinkle with Cheddar cheese and hot sauce if desired. Return to oven until cheese is melted.
Buffalo Chicken Appetizer
4 boneless skinless chicken breasts
1/2 cup bread crumbs
2 teaspoons Italian seasoning
1/4 cup buffalo wing sauce
1/2 cup shredded mozzarella cheese
In a shallow bowl, whisk eggs. Place breadcrumbs and Italian seasoning in another shallow bowl; stir to combine. Dip chicken in eggs, then coat with bread crumbs. In a large nonstick skillet coated with cooking spray, cook chicken over medium-low heat, covered, for 7-10 minutes on each side until chicken juices run clear. Add wing sauce, turning chicken to coat.
Sprinkle with cheese. Cover and cook until cheese is melted.
Spicy Chicken Wings
Makes 15 wings
15 chicken wings
1 1/2 cup barbecue sauce
1/4 cup honey
2 teaspoons spicy mustard
2 teaspoons ground cumin
2 teaspoons Worcestershire sauce
Hot sauce to taste
Preheat oven to 400 degrees. Place wings in a 9×13 baking dish lined with aluminum foil.
In a bowl, combine barbecue sauce, honey, spicy mustard, cumin, Worcestershire sauce, and hot sauce. Pour sauce over chicken wings. Bake for 35 – 40 minutes or until the wings reach an internal temperature of 170 degrees.
Herbed Mozzarella Sticks
Makes 12 sticks
Brick of mozzarella, cut into 12 sticks
3 eggs, beaten
2 1/2 cups whole wheat bread crumbs
6 tablespoons wheat bran
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1 1/2 teaspoons dried parsley
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
Lightly beat eggs in a shallow dish. Mix the bread crumbs with the wheat bran, herbs, pepper and garlic powder in another shallow dish.
Take a mozzarella stick and dip it into the egg, making sure it’s coated all over, then roll it in the bread crumbs. Dip it in the egg again, then coat it with the crumbs again. Repeating this step gives the good, thick coating.
Place the sticks in a single layer on a baking sheet covered with parchment paper. Cover the sticks loosely with foil and chill in the refrigerator for one hour.
Preheat the oven to 350 degrees. Lightly coat the sticks with cooking spray. Bake for 7-8 minutes (keeping a close eye so they don’t melt).
Cool and serve with pasta or pizza sauce.
If you like to cook ahead, freeze the mozzarella sticks AFTER coating them but BEFORE baking.
Southwest Baked Egg Rolls
1 tablespoon canola oil
1/4 cup chopped green onion
8 cups fresh baby spinach
1 cup frozen corn
1 (15 ounce) can black beans, drained and rinsed
1 tablespoon fresh lime juice
1/2 teaspoon salt
1 teaspoon ground cumin
6 ounces Monterey Jack cheese, shredded
1 (14 ounce) package egg roll wrappers
Preheat oven to 375 degrees.
Heat olive oil in a skillet over medium heat. Stir in onions, and cook until tender. Stir in spinach, corn, black beans, and lime juice. Season with salt and cumin. Remove from heat, and stir in cheese. Place 1/4 cup of filling in the center of each egg roll wrapper. Fold in the sides, and roll egg rolls; dampen the edges with a small amount of water to seal.
Place seam side down on a baking sheet lightly coated with cooking spray. Spray the tops of the egg rolls with spray. Bake for 15 minutes. Flip the egg rolls over and bake an additional 10-15 minutes or until golden brown. Let cool slightly before serving.
Sweet Potato Fries
4 sweet potatoes, peeled
1 tablespoon olive oil
1 tablespoon Cajun seasoning
Preheat broiler. Cut sweet potatoes in half horizontally. Then cut in half vertically, twice. Each sweet potato should produce 8 sticks.
In a large bowl, toss the sweet potato sticks with olive oil and Cajun seasoning. Place on a baking sheet lined with aluminum foil. Broil 10-15 minutes or until fries are cooked through and lightly browned.