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

Smart Snacking!

Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Get creative with the following snack suggestions by swapping out different fruits, vegetables and grains to keep your snacking exciting!

 Snacks with 200 calories or less: 

• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated Parmesan cheese
• Small baked potato topped with salsa and1 ounce low-fat cheese
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice low-fat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
• Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing
• Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard
• Snacks with 200 to 300 calories for
• Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping

Snacks with 200 to 300 calories for active adults, teens and athletes:
Refuel between meals or after a work-out with these higher-calorie snacks. Watch serving sizes to stay within the range of 200 to 300 calories.

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
• Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola
• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds
• Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1 ½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

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.