The big game is right around the corner: exciting plays, unforgettable ads and often an array of satisfying snacks and treats. Many viewers are looking forward to getting their fill of all three, however, experts emphasize there is one that is important to monitor and manage.
Dietitians at Carle Health have some helpful tips and recipes for friends and families to make this upcoming Sunday a healthy one.
Balance meals throughout the day
The big game starts late in the day, and experts say it is common for viewers to fast ahead of time to later load up on snacks, treats and high-calorie foods.
“We may think it is better to skip meals to make up for that extra intake, but that can lead to overeating if hunger isn’t controlled,” Denae Sink, a community dietitian at Carle Health Methodist Hospital, said. “If one makes sure they have breakfast and lunch like normal on Sunday, they’ll be in the driver seat and can make better choices rather than eating extra later to satisfy that hunger.”
Many of the snacks and treats viewers are accustomed to enjoying during the Super Bowl can be made with healthier ingredients.
“Instead of using chips for dips, try raw veggies to make a colorful snack tray,” Carle Health registered dietitian Jean Land said. “You can use reduced-fat cream cheese or low-fat Greek yogurt when making traditional dips as well.”
“Guacamole is always great as a dip because avocados are an excellent source of fat and fiber and it can be combined with other ingredients like onion and tomato,” Sink added.
“I recommend using a smaller plate—it helps to naturally control portions because you will likely get less food. It also helps us avoid feelings of deprivation because the plate can still be full.,” Sink said. “Get yourself a portion and go back to the TV – do not take the entire bowl or bag with you.”
“You can use the game clock to help you: try having your first plate around kickoff, and if you are still hungry, grab another small snack around halftime to keep your hunger satisfied,” Land added.
“Always make sure the plate includes protein, fruits and vegetables for fiber, and not just all chips and dip. It’ll be more satisfying, more filling and naturally help with portion control,” Sink said.
Need some ideas for your gameday food table? Get started here with these healthy and delicious recipes.
Buffalo Cauliflower Bites
Cauliflower is a nutrient-dense vegetable and an excellent lower calorie alternative to chicken
wings – cooking it in the air fryer can add some extra crunch and a light buffalo sauce mimics the spicy flavor of wings.
Ingredients
1 head cauliflower at least 2 pounds, cut into florets
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/3 cup hot sauce
Instructions
Preheat oven to 425 degrees F. Line baking sheet with foil or parchment paper. Place the cauliflower on the baking sheet, drizzle with oil, garlic powder, salt, and pepper, and toss to combine. Arrange in an even layer. Roast until golden-brown and beginning to crisp, about 20-25 minutes. Remove the cauliflower from oven. Pour the hot sauce over the cauliflower and use a spatula to toss until the florets are evenly coated. Return to the oven and roast until crispy, 5 to 10 minutes more.
Recipe derived from Chef Abbie Gellman.
Tuna Salad Lettuce Wraps
Tuna is an excellent source of omega-3 fatty acids, and it is rich in several essential vitamins and minerals. Serving it in a lettuce leaf makes for a low-calorie option that can improve heart health and support bone health
Ingredients
1/2 cup canned tuna
1 tsp mayonnaise
2 lettuce leaves
Instructions
In a small bowl, mix canned tuna with the mayonnaise. Spoon the tuna onto the lettuce leaf and wrap it.
Beef Cheeseburger Sliders with Chipotle Yogurt Sauce:
The Greek yogurt-based sauce is low in saturated fat, high in protein and high in probiotic which is great for gut health. The lean beef is heart healthy and the whole wheat buns have grains and extra fiber. Additionally, the small size of these burgers can naturally help with portion control.
Ingredients
(Sauce)
1 cup nonfat Greek yogurt
2 chipotle peppers in adobo sauce, chopped
1 teaspoon adobo sauce
1/4 teaspoon ground cumin
(Sliders)
1 lb lean ground beef
6 whole wheat slider buns
3 oz cheddar cheese, sliced into 1/2 oz portions
Instructions
(Sauce)
In a medium bowl, combine yogurt, chipotle peppers, adobo sauce and cumin. Stir until well blended. Cover and chill to allow flavors to blend.
(Sliders)
Shape beef into 6 patties about 3 inches in diameter. Cook beef on an outdoor grill or a grill pan over medium heat until center registers 160F with a quick-read thermometer, turning once during cooking. Remove from heat. Spread 1/2 tablespoon of chipotle yogurt sauce on each bun. Transfer each beef patty onto the bottom bun. Add 1/2 ounce sliced cheese on top bun or each slider. Serve warm.
Recipe derived from VCU Health.
Avocado corn salsa
This dish contains a variety of different veggies that add fiber and contain lots of antioxidants. The variety is not only nutritious but gives the salsa a range of flavors as well.
Ingredients
2 medium avocados, ripe yet firm
3 medium tomatoes
1 medium red bell pepper, diced
2 green onions, diced
1 cup frozen sweet corn, thawed
1 (2.25-ounce) can black olives, sliced, drained
3 cloves garlic, minced
1/4 jalapeno pepper, finely diced
1/4 cup chopped cilantro or parsley
1 lemon, juiced
Black pepper and sea salt as desired (optional)
Instructions
Slice 1 avocado in half, remove pit, and scoop out the flesh into a medium bowl. Mash it with a fork. Slice the second avocado in half, remove pit, and slice the flesh into cubes. Add to bowl. Chop tomatoes on a cutting board, and add to the bowl, along with any juice remaining from cutting the tomatoes. Add bell pepper, green onion, corn, olives, garlic, jalapeno, and cilantro or parsley to the bowl and toss together gently. Add lemon juice, black pepper and sea salt (optional) and toss together to distribute. Chill until serving time. Serve with whole grain or bean chips, tacos, burritos, or fresh veggies, or as an accompaniment with veggie burgers, tacos, or sandwiches.
Recipe derived from Sharon Palmer.
Dietitians at Carle Health have some helpful tips and recipes for friends and families to make this upcoming Sunday a healthy one.
Balance meals throughout the day
“We may think it is better to skip meals to make up for that extra intake, but that can lead to overeating if hunger isn’t controlled,” Denae Sink, a community dietitian at Carle Health Methodist Hospital, said. “If one makes sure they have breakfast and lunch like normal on Sunday, they’ll be in the driver seat and can make better choices rather than eating extra later to satisfy that hunger.”
Healthy alternatives
Many of the snacks and treats viewers are accustomed to enjoying during the Super Bowl can be made with healthier ingredients.“Instead of using chips for dips, try raw veggies to make a colorful snack tray,” Carle Health registered dietitian Jean Land said. “You can use reduced-fat cream cheese or low-fat Greek yogurt when making traditional dips as well.”
“Guacamole is always great as a dip because avocados are an excellent source of fat and fiber and it can be combined with other ingredients like onion and tomato,” Sink added.
Portion control and moderation
Experts warn that with snack foods and sweet treats, it can often be easy to want to go back for seconds or thirds.“I recommend using a smaller plate—it helps to naturally control portions because you will likely get less food. It also helps us avoid feelings of deprivation because the plate can still be full.,” Sink said. “Get yourself a portion and go back to the TV – do not take the entire bowl or bag with you.”
“You can use the game clock to help you: try having your first plate around kickoff, and if you are still hungry, grab another small snack around halftime to keep your hunger satisfied,” Land added.
Diversify your plate
Experts say a colorful plate with a variety of foods can help provide essential vitamins and antioxidants, in addition to a range of flavors.“Always make sure the plate includes protein, fruits and vegetables for fiber, and not just all chips and dip. It’ll be more satisfying, more filling and naturally help with portion control,” Sink said.
Need some ideas for your gameday food table? Get started here with these healthy and delicious recipes.
Buffalo Cauliflower Bites
Cauliflower is a nutrient-dense vegetable and an excellent lower calorie alternative to chicken
wings – cooking it in the air fryer can add some extra crunch and a light buffalo sauce mimics the spicy flavor of wings.Ingredients
1 head cauliflower at least 2 pounds, cut into florets
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/3 cup hot sauce
Instructions
Preheat oven to 425 degrees F. Line baking sheet with foil or parchment paper. Place the cauliflower on the baking sheet, drizzle with oil, garlic powder, salt, and pepper, and toss to combine. Arrange in an even layer. Roast until golden-brown and beginning to crisp, about 20-25 minutes. Remove the cauliflower from oven. Pour the hot sauce over the cauliflower and use a spatula to toss until the florets are evenly coated. Return to the oven and roast until crispy, 5 to 10 minutes more.
Recipe derived from Chef Abbie Gellman.
Tuna Salad Lettuce Wraps
Tuna is an excellent source of omega-3 fatty acids, and it is rich in several essential vitamins and minerals. Serving it in a lettuce leaf makes for a low-calorie option that can improve heart health and support bone health
Ingredients
1/2 cup canned tuna
1 tsp mayonnaise
2 lettuce leaves
Instructions
In a small bowl, mix canned tuna with the mayonnaise. Spoon the tuna onto the lettuce leaf and wrap it.
Beef Cheeseburger Sliders with Chipotle Yogurt Sauce:
The Greek yogurt-based sauce is low in saturated fat, high in protein and high in probiotic which is great for gut health. The lean beef is heart healthy and the whole wheat buns have grains and extra fiber. Additionally, the small size of these burgers can naturally help with portion control.
Ingredients
(Sauce)
1 cup nonfat Greek yogurt
2 chipotle peppers in adobo sauce, chopped
1 teaspoon adobo sauce
1/4 teaspoon ground cumin
(Sliders)
1 lb lean ground beef
6 whole wheat slider buns
3 oz cheddar cheese, sliced into 1/2 oz portions
Instructions
(Sauce)
In a medium bowl, combine yogurt, chipotle peppers, adobo sauce and cumin. Stir until well blended. Cover and chill to allow flavors to blend.
(Sliders)
Shape beef into 6 patties about 3 inches in diameter. Cook beef on an outdoor grill or a grill pan over medium heat until center registers 160F with a quick-read thermometer, turning once during cooking. Remove from heat. Spread 1/2 tablespoon of chipotle yogurt sauce on each bun. Transfer each beef patty onto the bottom bun. Add 1/2 ounce sliced cheese on top bun or each slider. Serve warm.
Recipe derived from VCU Health.
Avocado corn salsa
This dish contains a variety of different veggies that add fiber and contain lots of antioxidants. The variety is not only nutritious but gives the salsa a range of flavors as well.
Ingredients
2 medium avocados, ripe yet firm
3 medium tomatoes
1 medium red bell pepper, diced
2 green onions, diced
1 cup frozen sweet corn, thawed
1 (2.25-ounce) can black olives, sliced, drained
3 cloves garlic, minced
1/4 jalapeno pepper, finely diced
1/4 cup chopped cilantro or parsley
1 lemon, juiced
Black pepper and sea salt as desired (optional)
Instructions
Slice 1 avocado in half, remove pit, and scoop out the flesh into a medium bowl. Mash it with a fork. Slice the second avocado in half, remove pit, and slice the flesh into cubes. Add to bowl. Chop tomatoes on a cutting board, and add to the bowl, along with any juice remaining from cutting the tomatoes. Add bell pepper, green onion, corn, olives, garlic, jalapeno, and cilantro or parsley to the bowl and toss together gently. Add lemon juice, black pepper and sea salt (optional) and toss together to distribute. Chill until serving time. Serve with whole grain or bean chips, tacos, burritos, or fresh veggies, or as an accompaniment with veggie burgers, tacos, or sandwiches.
Recipe derived from Sharon Palmer.
Categories: Staying Healthy
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