First Posted: 1/27/2015
Editor’s Note: This week’s article was written by Cassandra Fox, dietetic intern, Marywood University
On Super Bowl Sunday, you don’t have break your New Year’s resolution of eating healthier just yet. There are plenty of tasty ways to enjoy game day without all the guilt. Here are some suggestions for a healthy Super Bowl party.
Instead of reaching for that bowl of potato chips and creamy dip, opt instead for a baked version or whole grain pita or tortilla chips, crackers, pretzels or air-popped popcorn.
Fresh cut veggies make another tasty dipper. The fiber in these foods may reduce the risk of some cancers, heart disease and diabetes and make you feel fuller, therefore, decreasing the amount of food you end up eating. Serve up creamy hummus (a chickpea-based Mediterranean dip), garden salsa or fresh guacamole alongside for added vitamins, minerals and fiber. Or try swapping plain non-fat Greek yogurt for the sour cream or mayo in your favorite creamy dip recipe to cut out fat and calories and amp up protein and digestive-healthy probiotics.
Buffalo wings and pizza are game day specials, but can be high in fat, cholesterol and sodium. Treat yourself to buffalo chicken by cutting breasts into strips, baking them in the oven until an internal temperature of 165⁰F, then tossing them in your favorite hot sauce. Dip into a yogurt-based ranch or bleu cheese spread and enjoy. On your pizza, go for a veggie topping or some meaty mushrooms and try a whole grain crust if available.
Load up a game day sub or sandwich with lean proteins like chicken and turkey or a lightened-up tuna or seafood salad for heart healthy omega-3 fatty acids. For a meaty alternative, you can also try marinated portabella mushroom (low in calories and high in B-vitamins niacin, riboflavin, and pantothenic acid to help your body use energy) or eggplant on your sub. Add flavor to your sandwich the healthy way by skipping the heavy mayo and instead spreading on mustard, hot sauce, light mayo (you won’t even be able to tell the difference), oil and vinegar or creamy mashed avocado. Of course, don’t forget to be generous with the veggies on your sub (lettuce, tomato and onion are great but cucumber, bell pepper, mushrooms and spinach are even better). If you’re feeling adventurous, try a whole grain roll or even a tortilla or lettuce wrap.
Craving something sweet by the fourth quarter? Enjoy fruits drizzled with dark chocolate for some added antioxidants. Dark chocolate contains flavanol, an antioxidant that may help lower blood pressure. Simply place desired amount of chocolate chips in a microwave-safe bowl and microwave at medium (50%) heat for 2 ½ to 4 minutes or until most chips look soft and shiny and stir well, then drizzle over fruit. Clementine segments, strawberries, banana or pineapple pair well.
A yogurt dip is also a delicious pairing for fruit. Angel food cake with fruit is another light and airy sweet snack. If you cannot resist that cupcake or brownie, then by all means enjoy, but have just one – moderation is key.
You may be distracted rooting for your team on Sunday and end up inadvertently overeating. Avoid this discomfort and polishing of the entire bowl of snacks with proper portion control. Fill your plate ahead of time and then, only if you still really feel hungry when your plate is empty, by all means go back for seconds. Fiber keeps you full so be sure your plate is at least half full of fruits and veggies.
The players on the field are moving and so should you on game day. Get your blood flowing and watch those commercials on your feet as well as walking around. Depending on the weather Sunday, toss a football around outside with your company. And certainly, standing up and cheering (or booing) for your team during the game is being active.
While it is okay to enjoy an alcoholic beverage on occasion, watch how much you drink on game day – the USDA Dietary Guidelines recommend two per day for men and one for women. Of course, remember to never drink and drive and look out for your friends, too. As always, be sure to drink responsibly no matter how good or bad your team is playing. Have sparkling water or some diluted 100% juice available for non-alcoholic libations and plenty of ice. Just like the players on the field, keep hydrated, primarily with water.
These tips and strategies will help you keep your healthy diet in check on and after Super Bowl Sunday.
The following recipe combines two classic Super Bowl staples – buffalo wings and potato skins – but a healthier version. Enjoy!
Potato Skins with Buffalo Chicken
12 ounces boneless, skinless chicken breast
1 cup water
4 medium russet potatoes (about 6 oz. each)
3 tablespoons hot pepper sauce
1/4 cup non-fat milk
1/4 cup fat-reduced sour cream
2 tablespoons margarine
1/4 cup crumbled blue cheese
2 green onions
2 medium tomatoes
4 celery stalks
Center oven rack and preheat oven to 425 °F. Place chicken in a sauté pan on the stove, add water and cover. Simmer for 20 minutes and remove from pan; let cool slightly. When chicken is cool enough to handle, shred using two forks, one in each hand.
While chicken is simmering, wash and scrub potatoes with a clean vegetable brush under running water and make a slit in each lengthwise about 1-inch deep.
Place potatoes in a microwave-safe dish and microwave on high, uncovered, for about 10 minutes. Let cool slightly.
Slice each potato in half length-wise, scoop out potato, leaving a 1/4 inch shell. Mash potato together with hot pepper sauce, sour cream, margarine, and milk. Fold in blue cheese and shredded chicken.
Spoon mixture into potato skins slightly denting center (to hold fresh toppings after baking).
Place filled potato skins on a 9 x 13 baking sheet and bake about 15-20 minutes until tops are golden brown.
Dice tomatoes and green onions. Cut celery stalks into four inch sticks.
To serve, top potatoes with onions and tomatoes. Serve celery sticks on the side for scooping potato contents.
Nutrition Facts: Calories 360; fat12 g; Protein 20 g; Carbohydrates 44 g; Dietary fiber 5 g; Saturated fat 4 g; Sodium 550 mg
Home-style Buttermilk Dip
Try this yogurt-based savory dip with fresh cut vegetables or buffalo chicken.
2 tsp instant minced onion
1/8 tsp garlic powder
1 Tablespoon dried parsley flakes
1 cup plain non-fat Greek yogurt
1 cup light mayonnaise
Incorporate first four ingredients in a bowl using a whisk. Combine with the yogurt and mayonnaise until well blended. Place mix in an airtight container and keep refrigerated.
