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Super Bowl Sunday is as much about gluttony as it is about football.
According to a new study by Levity, the average Super Bowl meal clocks in at a staggering 3,506 calories — more than an entire day’s worth of food!
“Traditionally and socially, the Super Bowl is just a big eating time,” Courtney Smith, a registered dietitian, diabetes specialist and founder of the Keys to Nutrition, told The Post. “But it is Sunday night, and you don’t want to feel terrible the next day. Whether that’s from eating too much or drinking.”
Indeed, more than half of football fans wish that the Monday after the big game was a national holiday due in no small part to the heady mix of stressful competition, alcohol and heavy snacking. Based on the historical record, millions of bloated and hungover Americans will skip out on work today due to “Super Sick Monday.”
Yet Smith says there are ways to combat the bloat and the bad feelings. First on the list? Peruse the spread before you load up.
“Whenever you go to a party where there is a spread or a buffet, I always recommend walking the line and previewing the options before you get a plate because chances are once things get on your plate, you’re going to eat them,” she said.
Research shows that eating while watching television commonly leads to overconsumption.
“I typically don’t recommend distracted eating because it’s not mindful. You’re watching the football game and sitting there for hours; you’ll most likely clean your plate,” she added.
However, when it comes to mindless consumption on game day, some choices are worse than others.
Unsurprisingly, jalapeño poppers, often breaded, sometimes wrapped in bacon and ubiquitously stuffed with cream cheese, did not make Smith’s cut for healthy choices.
But that doesn’t mean they’re totally off the table for football fans.
“The portion size matters with everything. If you want to have a jalapeño popper, I would stick to one or two. I don’t want people to feel super restricted because I don’t think most of us have jalapeño poppers that often.“
As many of us will watch the game in cooler weather, chili will be a game-day party staple, and Smith says a heaping bowl can be a healthy choice.
“For most people the Super Bowl is happening over dinner time, so we want to think of it as a meal; are we getting our protein? Are we getting fruits and vegetables? Are we getting fiber? That’s going to be more filling and lead to less consumption,” she said.
Due to the mix of lean meat and beans, chili is packed with satiating protein and fiber. It keeps fans fuller longer, reducing the likelihood of indulging in less fortifying snacks.
Just go easy on high-fat toppings like cheese and sour cream.
Another surprisingly and relatively healthy game day snack, according to Smith? Potato skins.
“I feel like potatoes have been villainized for so long, mainly because the most popular way for potatoes is to deep fry them. But, if you take a baked potato and scoop it out, it is not inherently bad. The skin, which is full of fiber, is arguably the most nutritious part of the potato.”
However, as with the chili, Smith suggests going easy on the cheese.
As she sagely notes, “Cheese is a condiment; we want to use it as a light topping, not as the main ingredient.”
To ensure that at least one nutritious item lands on your plate at the party, Smith recommends bringing a fruit and veggie plate with guacamole, hummus and healthy, homemade ranch dip.
“One of my favorite hacks is to use a Hidden Valley Ranch Seasoning packet, add nonfat Greek yogurt instead of mayonnaise and make it into a high-protein ranch dressing. You can dip your veggies or even your wings in it.”
Still, Smith supports fans enjoying all the snacks they love on game day.
“My caveat is that the Super Bowl is one day a year, and if you choose to indulge in your favorite guilty pleasure, that’s still moderation.”
