After Thanksgiving, Super Bowl Sunday is the second-biggest food consumption day in the United States. According to a study from LetsGetChecked, the average American will consume about 11,000 calories on Super Bowl Sunday, more than five times the recommended daily calorie intake for the average person. Pizza, wings, chips, and beer can add up to a week’s worth of saturated fat in one evening! Remember, diets high in saturated fats are associated with an increased risk of heart disease and stroke.
While Thanksgiving and Super Bowl Sunday are only two days out of the year, and you may not see lasting weight gain or damaged heart health from just those meals, consuming large quantities has side effects. Eating a huge meal or grazing on a lot of food over a short period can significantly impact your blood sugar and expand your stomach significantly, leading to discomfort like bloating, indigestion, and heartburn as your body struggles to digest the large volume. You can even feel sluggish and fatigued the next day because your digestive system works harder than usual.
But if you’ve vowed to eat healthier in the New Year, Super Bowl Sunday may be your first hurdle to sticking with it. Here are some simple swaps to improve your chances of scoring a nutritional touchdown on game day.
Chicken Wings
One of the top Super Bowl foods, often served with sauces like buffalo, barbecue, or teriyaki, along with blue cheese or ranch dressing for dipping. At minimum opt for lower-calorie or lower-sugar dipping sauces. Or skip the wings altogether. Chicken Wings are one of the fattier ways to consume poultry because of the low meat-to-skin ratio. While crispy and delicious, the skin on the wings packs the biggest calorie punch.
Try substituting wings for grilled chicken breast kabobs with peppers, mushrooms, and onions. Air-fried boneless wings are also a great option; removing the fat from frying decreases the overall calories. You can still add your favorite dipping sauces; just be modest.
Pizza
Easy to order and share, pizza is a crowd favorite during the big game. Pepperoni and cheese are classic choices. However, take-out pizza can be high in calories, carbohydrates, sodium, and saturated fat and contain added sugar.
Make pizza at home and make it fun and individualized. Buy premade, individual pizza crusts or score extra points by making the dough at home. Allow guests to create their own pizzas and offer better toppings and flavor combos.
Popular Pizza Topping Combinations:
- Classic duo: Pepperoni and Italian sausage
- Classic trio: Pepperoni, ham, and mushrooms
- Veggie delight: Bell peppers, onions, olives, and spinach
- Italian sausage and onion: A classic savory combo
- BBQ chicken pizza: Grilled chicken with BBQ sauce, red onion
- Prosciutto and arugula: A light and fresh option
- Bacon and caramelized onion: Sweet and salty combination
Chips and Dip
Fan favorites include guacamole, salsa, queso, and seven-layer dip. Guacamole, in particular, sees a spike in consumption on Super Bowl Sunday. While delicious, it is incredibly easy to consume chips and dips of any kind.
Opt for a crudité board made of raw vegetables you can incorporate with your chips. Add baked chip options, limit to one calorie-dense dip like queso or guacamole, and offer more fresh salsas or hummus varieties.
Beverages
Pop tops and fizzy drinks (alcoholic and non-alcoholic) flow freely and can contain a lot of added sugar and calories. If drinking water isn’t festive enough for you, at least rotate in a glass or half a bottle of water for every drink you have to help reduce the overall amount of calories you get from beverages. It can also help you avoid an unwanted hangover penalty the next day.
