How to Dodge 2,000 Calories This Super Bowl Sunday

Tips to cut calories this Super Bowl Sunday.

by Cynthia Sass, MPH, MA, RD, CSSD | FNC iMag

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Sure it’s the Super Bowl and nearly everyone - even people who don’t like football – will be tuning in and pigging out. But the truth is, traditional Super Bowl fare is worse than a Thanksgiving feast, because it’s not only high in calories, it’s pretty much all bad for you (no semi-redeeming green bean casserole, candied sweet potatoes or fruit pies). In other words, it’s even more difficult to undo the damage.

So, before you have at it, consider two facts. First, the phrase, “You are what you eat” is literally true. Your body is continually in maintenance and repair mode, and the raw materials that uphold and heal your body’s cells come directly from what you eat. A junk food diet doesn’t provide the building blocks your body needs to support healthy hair, skin, muscle, bone and immune cells. It’s like using low-end materials that didn’t pass inspection to build your home. Second, it’s incredibly easy to gain body fat, but much, much more difficult to shed it. Every 500 calories you eat that your body doesn’t need and can’t burn become the equivalent of a half stick of butter worth of body fat. But to torch 500 calories you’d have to take a one-hour circuit training class or play touch football for the same amount of time.

Bottom line: it may be fun in the moment, but is it really worth it, or are you going to wake up with a serious case of Monday morning food remorse? The good news is, it’s never too late to start a new tradition. The healthy options below are finger foods and party friendly, but oh so much healthier for you head to toe – and you won’t rack up surplus calories that get sent straight to your fat cells.

Traditional Super Bowl Fare:
2 Slices of medium (12”) pepperoni pizza: 500 Calories

5 Hot wings: 350 Calories

4 Celery sticks with 1/4-cup blue cheese dressing: 315 Calories

12 Nacho cheese flavored chips: 150 Calories

3 Bottles of regular beer: 450 Calories

1 Cupcake: 350 Calories

Total: 2,115 Calories, very few nutrients, loads of artery-clogging saturated fat, sugar, sodium, and refined carbs.

Healthy Options:
1/2-Cup of vegetarian black bean dip topped with 1/4-cup of pico de gallo and 1/4 medium Hass avocado (diced); served with 1/2 of a medium red bell pepper sliced into strips: 195 Calories

5 Pieces of brown rice vegetable sushi: 160 calories

1 Grilled shrimp skewer (5 medium shrimp): 35 Calories

1 Light beer: 100 Calories

2 Sparkling waters with lime: 0 Calories

2 Large dark chocolate chipped strawberries: 110 Calories

Total: 600 filling calories from a nutrient and fiber-rich combo of produce, whole grain, lean protein, and heart healthy fat; low in sugar and sodium.

For more:

5 'Healthy' Foods That Can Ruin Your Diet

2012's Dangerously Delicious Super Bowl Recipe

iMag's 2012 Workout Playlist

Cynthia Sass, MPH, MA, RD, CSSD is a registered dietitian with master’s degrees in both nutrition and public health. Frequently seen on national TV, she’s the sports nutrition consultant to the New York Rangers and Tampa Bay Rays, a contributing editor and blogger at Shape magazine, and privately counsels clients across the country. Her latest New York Times best seller is Cinch! Conquer Cravings, Drop Pounds and Lose Inches.