How to Snack Your Way Through Super Bowl Sunday

It’s that time of year again – Super Bowl XLVII is about to commence.  Whether it’s for the football, commercials, or halftime show, on February 3rd, 2013, many of us will be gathering with family and friends to watch this annual event.  Along with the football and camaraderie, however, comes a lot of mindless eating.  Snacks and drinks generally abound at these Super Bowl parties and given the length of the game, much damage can be done to one’s diet by the end of the night.  But good news – it is possible to enjoy yourself at these parties and not overdo the snacking!  Below is a list of tips to help you “survive” Super Bowl Sunday without leaving you feeling guilty the next day.

1.  Don’t arrive hungry.  Many individuals have the misconception that they can skip meals during the day to save calories for some nighttime munching.  This is a big mistake!  Arriving to a party hungry makes you more likely to overeat while you are there.  Try having a small snack, such as a handful of almonds or a slice of whole grain toast with some peanut butter, before leaving for the party. 

2.  Contribute to the party.  If you’re headed to a friend’s house, ask to bring a dish to the party.  This is a great opportunity for you to bring something healthy that everyone can enjoy.  Ideas include fresh vegetables and hummus, fresh fruit and light yogurt, turkey lettuce wraps, or chilled shrimp.

3.  Survey the spread.  When you first arrive at the party, inspect the foods that are being served.  Plan ahead for the food items you will choose to eat.  Stay away from mayo-laden appetizers and fried foods, as these are often high in calories and fat, and make sure to load up on vitamin-rich fruits and vegetables.

4.  Watch the portion size.  Before piling your plate with food, try to find a small appetizer plate to use.  This will reduce the amount of food you can put on your plate and will likely reduce the amount of food you consume.  If only large plates are available, try filling up half the plate.  After finishing your plate, wait about thirty minutes before returning for more.  Use this time to decide if you truly are hungry for more and if you are, grab more fruits and vegetables.

5.  Step away from the table.  Once you’ve dipped your food, move away from the serving area.  By remaining near the food, you become more likely to return for seconds or thirds.  If you step away from the serving table, you can remove the immediate temptation to return for more.

Most importantly, enjoy your time with family and friends.  Try to be mindful of what you are eating, but don’t waste the evening stressing about food.  By using these tips, you will be better prepared to snack your way through Super Bowl Sunday!

 

Submitted by:

Chrystal Haire, UTK Dietetic Intern

Dark Chocolate: A Treat for Cardiovascular Health

I eat dark chocolate almost every day. Anyone who knows me well knows that my chocolate of choice is Ghirardelli’s Intense Dark 72% Cacao Twilight Delight – yum!

Thus, you can imagine that I was excited to stumble upon a CBS news article a couple weeks ago titled, “Daily dark chocolate good for the heart, study finds" (you can read the CBS news article here).

But what does that mean?

As a researcher, I was inspired to investigate further. The author cites a recent study (published in the British Medical Journal in May 2012) that examined dark chocolate consumption as a prevention therapy in people at high risk of cardiovascular (heart) disease. In short, these Australian researchers found that daily consumption of dark chocolate can reduce cardiovascular events (read the full study article here).

As I skimmed through the journal article, a few questions came to mind. I searched for answers (consulting other references when needed), summarized below:

1.      What was the study population?

The study population consisted of 2,013 people with high blood pressure who met the criteria for metabolic syndrome, with no history of cardiovascular disease and not receiving antihypertensive therapy. My first thought – this doesn’t apply to me.

2.      What is metabolic syndrome?

Metabolic syndrome is the name for a group of risk factors that occur together and increase the risk for coronary heart disease, stroke, and type 2 diabetes. It is present in individuals meeting 3 or more criteria for blood pressure, fasting blood sugar (glucose), waist circumference, HDL cholesterol, and/or triglycerides.

Read more about metabolic syndromeand diagnostic criteria here.

"Get Your Plate in Shape" Part IV: Portion Control

It's very easy to be confused by portion sizes - everything seems to be bigger and advertised as a "value" for our money. MyPlate makes it easy to control our portions when we are preparing our own meals. What about when you dine outside of your home? Keep the same plate method in mind when looking at the menu!

Enjoy your food but eat less
Avoid oversized portions. If you can, share an entree with someone else.

Use a smaller plate, bowl and glass.

Before you start eating, ask for a to-go container. Pack up have your meal for later and you have two meals for the price of one!

Cook more often at home, where you are in control of what’s in your food.

When eating out, choose lower calorie menu options. Try to look at the menu online before you get to the restaurant so you know what to expect.

Choose dishes that include vegetables, fruits and whole grains.

Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.

What are some of your healthy dining out habits?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

"Get Your Plate in Shape" Part III: Sodium and Empty Calories

We are well on our way to getting our plates in shape! We've covered the 5 food groups and now know what we should be including in our meals daily. But what should we try to avoid or have less often?

Cut back on sodium and empty calories from solid fats and added sugars
Drink water instead of sugary drinks.

Select fruit for dessert. Eat sugary desserts less often.

Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers.

Add spices or herbs to season food without adding salt.

Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.

Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese.

Switch from solid fats (butter, lard, etc) to oils (olive oil, canola oil, etc) when preparing food.

Which foods are hard for you to avoid and eat less often?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.