Sunday’s big game is the second highest calorie consumption day, after Thanksgiving, according to the U.S. Department of Agriculture, and most fans easily consume three to four times more than the recommended daily caloric intake for average adults.
And chowing down for special events is perfectly fine now and then, but it doesn’t hurt to swap in healthier ingredients for dips, load up on fruits and veggies, and use a plate to avoid grazing.
“Overall, I would never tell anyone they can’t have chicken wings Sunday, but I would definitely tell them to limit their portion,” said registered dietitian Mariela Arias Vallecillo. “You might not realize how much you’re actually eating, but you can have a healthier Super Bowl viewing experience by making a few substitutions.”
Here are four top suggestions from Arias Vallecillo to enjoy the day with healthier options.
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4 ways to make your game day spread healthier
Indulge in high-calorie meats with moderation.
Moderation is the key when it comes to chicken wings, whether fried or baked, as the skin and flavored sauces are the main culprits. Here’s a great recipe for air fryer lemon pepper chicken wings to enjoy with moderation.
Whip up your own dips and spreads.
Skip pre-made dips and make your own, substituting sour cream with cottage cheese or Greek yogurt, and add mint or lemon juice, scallions or herbs for flavor. Reach for salsa, hummus or cowboy caviar, a dip made primarily with beans, corn and tomatoes. Carrots, cucumbers, pepper slices and snap peas can be used as dipping alternatives over potato and tortilla chips. Check out this recipe for Greek yogurt Buffalo chicken dip.
When it comes to pizza, make your own with a pre-made dough. Use low-fat cheeses and load up on vegetables for a heart healthy alternative over processed meats like pepperoni and sausage. If pizza is being ordered in, limit your serving size and/or opt for veggie. Or skip it altogether and get creative with bruschetta – toasted whole grain bread that can be topped with a variety of spreads, like smashed white beans, avocado, or tomatoes and olive oil with garlic.
Looking for an easy and flavorful recipe that you can throw together in the morning and keep warm all day? This slow-cooker black bean soup is the perfect solution. The easy, inexpensive and nutritious ingredients make for a crowd-pleasing meal. Both prep and cleanup are simple so you can devote your attention to rooting for your team.
Garnishes to taste: Sour cream, lime wedges and/or chopped cilantro
Preparation
Place the garlic, onion, celery and carrot in a 5- to 7-quart slow cooker. Rinse the black beans and check them over for any stones. Drain well and add to the slow cooker, along with the salsa, chili powder, cumin, oregano and vegetable broth. Stir well. (Don’t add salt until the end.)
Place the lid on the slow cooker and cook on high for 6 to 8 hours. Stir and add additional water if needed. Place 1 to 2 cups of the mixture in a blender to puree (vent the lid and cover it with a dish towel to avoid hot splashes), then stir back into the soup. You can also use an immersion blender to puree about half the soup, leaving some beans whole for texture.
Taste the soup and add salt if needed. Serve warm, topped with sour cream, lime wedges and cilantro if desired. Leftovers will keep, refrigerated, about 3 days, or freeze for up to 6 months.
Yield: About 4 cups. Per serving (based on 1 cup, without garnishes): 116 calories; 28.3g carbohydrates (13g dietary fiber, 6.1g sugar); 8.1g protein; 1g fat (0.2g saturated fat, 0g trans fat); 0mg cholesterol; 966mg sodium.
Notes: Tested using fresh salsa from the produce department, although jarred salsa would also work. Make sure you use chili powder, which is milder than chile powder, which is made from ground dried chiles and is often much hotter.
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