How to Have a Healthy Super Bowl Party
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The average American snacks between 5,000 to 6,000 calories on Super Bowl Sunday. But here’s how to make your game day staples a lot healthier.
Swap out unhealthy foods for healthier versions
There are many ways you can make a dish healthier. Swapping out certain ingredients or changing the cooking method can cut calories, sodium, fats, and sugars. Instead of frying, why not bake chicken? Instead of mayo or sour cream, why not use non-fat Greek yoghurt? Some of these might not be big changes, but they all add up at the end of the day.
1. Chips and Dip
Instead of buying the party size Doritos, swap it with healthy zucchini chips that are delicious and easy to make.
Just slice zucchinis in relatively thin rounds. Brush them with a thin layer of olive oil and sprinkle salt, pepper, garlic powder and some cayenne for kick. Bake them at 400°F or 200°C for 15 minutes, flip the zucchinis and then bake them for another 15 minutes until crispy. Ten zucchini chips totals 92 calories compared to 140 calories for the same number of Doritos chips.
Change zucchinis for sweet potatoes for sweet and savory sweet potato chips. Use the same spice mix and same baking temperature.
For dips, pick hummus, baba ganoush or a creamy dip made with fat-free Greek yoghourt instead of ranch or sour cream. One cup of ranch dressing has 1,168 calories while a cup of hummus has 435 calories and baba ganoush even less at 363 calories. Hummus and baba ganoush are good sources of dietary fiber and have zero cholesterol. They’re rich in the good kind of fat, omega-3 fatty acids, from olive oil.
But if you’re really missing a creamy dip, opt for Tzatziki which is a Greek yoghurt, shredded and drained cucumbers, lemon juice, dill, and garlic mixture at 280 calories per cup.
2. Chicken Wings and Dip
You can opt to choose chicken wings and bake them or use boneless chicken breast cut into cubes or even seitan which is made from wheat gluten.
To get a crispy exterior on your chicken breast or seitan, sprinkle and lightly coat them with Arrowroot powder or a little bit of corn starch, pepper, and salt. Fry the chicken breast or seitan in a little bit of olive oil to cook until crispy. Add your favorite hot sauce enough to cover the chicken or seitan. A lot of hot sauces in the market are low calorie. Sriracha has 5 calories for 1 teaspoon, Tabasco Original Red Sauce has zero calories for 1 teaspoon as with Frank's RedHot sauce.
For tacos you can use lean beef with very little fat or something called a veggie crumble. Add in your desired taco seasonings and cook. Use low fat cheese and whole wheat soft or crispy taco shells for a healthier option. Add fresh salsa on the side and a reduced calorie guacamole by substituting some of the avocados with non-fat Greek yogurt. One container (170 g) of non-fat Greek yoghurt has 100 calories compared to 1 cup (150 g) of avocados at 240 calories.
Ditch the stuffed crust pizza and go for a thin crust whole wheat pizza or even a cauliflower crust pizza. Trader Joe’s came out with their cauliflower crust pizza last year and makes for a good alternative with the right toppings. Just pre-bake the crust before you put on the toppings for an extra crunchy crust. Choose fat-free pizza sauce and go easy on the cheese.
If you don’t have the time to make your own pizza or prefer to buy from fast food or pizza places, the healthier way is to make smarter choices by what you order. Why not order the Thin 'N Crispy Veggie Lovers Pizza from Pizza Hut (200 calories for 2 slices) or the Thin Crust Pacific Veggie Pizza from Domino's (210 calories for 2 slices) or the Mediterranean Veggie Pizza from Papa John's (340 calories for 2 slices). Any of these options are better than the meat lover’s stuffed crust pizza you were going to get.
Avoid mindless munching
Sometimes when you’re too wrapped up in what you’re watching you just forget about how much you’re eating. Here are some tips to avoid mindless eating.
1. Keep portion sizes small. Use smaller plates instead of big ones. A research published in the Journal of the Association for Consumer Research collated all the studies and found that plate size led to a 30% reduction in amount of food consumed on average.
2. Keep food away from the TV. Make the area in front of the TV a food-free space. That means designating an area to keep foods a little further away from the TV and maybe out of direct sight. People are less likely to eat more if they have to get up from where they’re sitting to get food. Instead, put healthier food options near for your guests to snack on. Keeping foods out of sight has an "out of sight, out of mind" effect on people.
3. Provide drink options. Not everyone likes to drink alcohol, so provide virgin drinks for anyone who doesn’t like their booze. Also, serve your drinks in taller, skinnier glasses than shorter ones. In a study of college students, students drank more when using tumblers than highball glasses. Not only do you cut calories but you also cut costs.
These are just some of the ways you can make your Superbowl party healthier. Another great way to prevent from mildless eating on the day is to start the Simply Slender Master Cleanse 48 Hour Detox Diet the day before. It will help you control your calorie intake on game day which means you are consuming less calories and you won’t have bloating the Monday after. So stock up on Simply Slender today just in time for Superbowl Sunday!