2020 FOOD & SUPERBOWL SUNDAY
By PW Nutritionist Aleena Khusro
The Superbowl entails two things: the football itself, but most importantly all the SNACKS! Every year family and friends gather, squished together on the sofa to enjoy the match. What better way to spend Sunday than with your friends and family, eating delicious food and screaming at the top of your lungs at two football teams you don’t really even know?
The snack variety is a crucial element of this annual gathering! A typical spread includes large pizzas, barbecued wings, greasy chips, cheesy nachos, salty popcorn, and lots of chocolatey desserts! Drooling? We are too! Unfortunately, this can easily block those healthy eating goals as these foods are high in salt, fat and sugar. In fact, the average football fan consumes 2,400 calories over the course of the game – that’s more than most people need in an entire day!
However, healthy eating does not have to be chucked out of the window if you want to enjoy your favourite snacks. Here is our list of healthy snack swaps for a scrumptious Superbowl Sunday…
Savoury Bites: THIS not that
Swap those Pringles for Oven baked beetroot and parsnip chips with dip
Swap the oil dripping fries for these Butternut Squash fries or Smoked Sweet Potato Wedges
Swap out the cheesy bites for
Swap the buttery popcorn for natural Home-made Lightly Salted Popcorn or Spicy Oven Baked Chickpeas
Swap out the greasy dominoes for a Veggie or Meaty Slender Pizza – check out our recipes here
Healthy dips can be paired with Ryvita thins, oat cakes or Protein Tortilla Chips to make a healthy ‘chip & dip’ substitute!
Here are our favourite healthy dips: Roasted Red Pepper Hummus
Spicy Coconut Sweet Potato Dip
Slender Banana Bread
Raw Chocolate Fudge
Protein Chocolate Covered Strawberries
Chocolate Protein Bark
Berry & Yoghurt Flapjacks
Slender Choco & PB 'Nice-Cream'
Superbowl Slender Frappuccino
Superbowl Slender Pina-Colada
Slender pumpkin spiced latte
Remember, you should be able to enjoy and treat yourself – everything in moderation!
Follow these extra tips to enjoy yourself while staying conscious in your nutritional choices…
1) Drink plenty of water!
It’s common that beer and cider will be flowing during a super bowl party, so keep a glass (or two) of water to stay hydrated. Water will help curb excess hunger, regulate digestion and prevent that horrible morning headache!
2) Use a plate
It is easier to lose track of the amount of food you have eaten if you are reaching straight into the bag or communal bowl. Using a plate to portion out your snacks will allow you to be more conscious of the amount of food you’re eating.
3) Exercise in the morning
Combat your couch time with a healthy and active morning. Go to the gym, take a walk, or do a home workout before heading to the party. You can also use timeouts, commercial breaks, or halftime to stand up, walk around and stretch your legs.
4) Prioritise your favourite snacks
Don’t deprive yourself of your favourite comfort foods! Again, it is only one day. If you love buffalo wings, have some. Don’t load your plate up with everything else just because it is there. Try not to sit right next to the food, because people are likely to eat whatever is in front of them.
5) Make a healthy alternative for the party
Whether you’re hosting or coming as a guest, it is always a good idea to have one or two healthy snacks available. Try this Bell Pepper Nacho Boat recipe or Buffalo Cauliflower instead of wings. Chances are, you won’t be the only one trying to stay healthy, and other guests will appreciate having options.
6) Eat throughout the day
Don’t show up to the Super Bowl party starving. One of the best things you can do for yourself is eat light, nutrient-rich meals throughout the day. Starving yourself beforehand will make you more tempted to dive into the chip bowl.
7) Think about replacements
Instead of sour cream, replace with plain, non-fat Greek yogurt and you can replace salt with salt-free herbs and spices for flavour. Ground beef can be substituted by ground turkey, black beans or tofu. Dip can be paired with celery, carrot sticks, or sugar snap peas instead of chips, and salsa is a healthy alternative to heavy, creamy dips.
8) Stay distracted
The game itself is sure to be entertaining, but it is always helpful to distract yourself from overeating. Chat with your friends or family during the game, get up and do some small movements during commercials, and sit away from the food spread.
9) Check in with yourself
Before starting, it might be a good idea to make a game plan for your plate. Know what you want to eat and what you don’t. It also might be helpful to offset unhealthy options with healthy ones (e.g. “For every chicken wing I will eat three celery sticks”); this strategy might make you full quicker, too. Ask yourself if you are still hungry, overly full, or what you have eaten. It is easy to mindlessly snack during football.
10) Stay aware
Savour the food you are eating by chewing it slowly. Place your fork down between bites and sip water throughout to stay aware of eating. Eating mindfully will heighten the experience and increase satisfaction, as well as allow you to more fully enjoy a lesser amount.
Staying healthy during one of the many food-centered events that you encounter can be challenging, but not impossible. It is great to keep your health-conscious habits in mind, but don’t forget to enjoy yourself. Happy Super Bowl!