Healthy Game Day
SUPER BOWL NUTRITION TIPS
Breanne Curran MAC Holistic Nutritionist http://www.macseattle.com
The Super Bowl is one of the biggest calorie-fests of the year for many Americans. The average football fan eats about a day’s worth of calories during the game,(2400) and the U.S. Calorie Control Council estimates that Americans pack away 11 million pounds of chips on Super Bowl Sunday. Instead, snack on these delicious and healthy game day recipes.
It is proven that we will continue to eat, past full if we have more in front of us. Watching your weight, or just don’t want to feel uncomfortably stuffed? Start Small – you can always get more. Just stick to these simple rules.
Portion, chew, enjoy, wait and repeat
1. Eat slower 2. Enjoy your food .. want more? WAIT – drink some water and wait 5 mins – still want more – enjoy a bit more and repeat.
Breanne’s Nosh Plate
- Hummus (edamame or white bean, below) – in a small bowl or ramekin
- Red bell pepper strips
- Carrots and cucumber slices
- Turkey slices – Try Diestel (all natural, organic – at PCC or Whole Foods)
- Crackers – Water crackers, Multigrain, Spelt or Flax Crackers
- Sliced Pear
- Sliced Apple
- Sliced Goat cheese
Put lots of vegetable and fruit slices out – a small container of hummus, a few slices of goat cheese and turkey slices . The more there is in front of you – the more you will eat.
Make the plate, put the rest away, you can always go back for more. Just make sure you’re truly hungry…. No regrets, no guilt!
Popped unsalted all natural popcorn – 4-6 cups
1 cup Candied Ginger (chopped)
1 cup unsalted Cashews
1/2 cup chopped dark chocolate ( at least 70% cacao)
2 cups raisins
1 cup pumpkin seeds
1 cup chopped dried apple slices
1 cup almonds (unsalted)
1 cup large flaked coconut
Try this bonanza of flavors – or pick and choose. This treat bowl is full of antioxidants, anti-inflammatory, mood elevating and omega 3 properties.
Just remember – portion size is everything. Start with a reasonable amount, eat slow.. enjoy these flavors.
White Bean Dip
This tasty dip, adapted from Karen Solomon’s recent Jam it, Pickle it, Cure it (Ten Speed Press; $24.95), will wow a crowd. And it only requires a few ingredients.
* 1 (15-ounce) can cannellini beans, rinsed and drained
* 2 tablespoonsextra-virgin olive oil
* 4 garlic cloves, thinly sliced
* 1/4 cuploosely packed chopped fresh sage leaves
* 1 teaspoonextra-virgin olive oil
* Salt and pepper, to taste
Place cannellini beans in bowl, and mash with fork; set aside. Heat a small pan over medium heat; add 2 tablespoons extra-virgin olive oil, and let it warm. Add garlic, and chopped fresh sage leaves. Stir constantly for 4 minutes or until garlic is brown and sage is crispy. Pour hot oil over beans; stir. Garnish with 1 teaspoon extra-virgin olive oil, and add salt and pepper, to taste. Cover and store in fridge up to 1 week.
Calories per serving: 79
Fat per serving: 4g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 3g
Carbohydrates per serving: 8g
Fiber per serving: 2g
Cholesterol per serving: 0.0mg
Iron per serving: 1mg
Sodium per serving: 52mg
Calcium per serving: 25mg