By Barb Berggoetz
Super Bowl parties don't have to be full of high‐fat, calorie‐laden snacks. You can enjoy tasty treats that are healthy, too, said Alyse Levine, a Los Angeles‐based registered dietitian.
A healthy‐sized snack, usually 150 to 200 calories, should contain some fiber and/or lean protein and healthy fats to help stabilize blood sugar levels and keep you satiated until the next meal, said Levine, nutrition adviser for Lance Armstrong's LiveStrong.com and TheGreenNut.org.
Her advice on preventing overeating: Put food out only during half time or before the game; use small plates; set food up away from the couch or in another room; drink calorie‐free liquids; and brush your teeth or have a mint or gum after eating to help prevent mindless eating throughout the game. Here are some of her food ideas:
1. Ditch the chicken wings and blue cheese dip: That deep‐fried coating and creamy dip are loaded with 34 grams of fat, including 7 grams of saturated fat, and 410 calories in a serving. A better choice is shrimp and cocktail sauce with less than 140 calories and just 1 gram of fat, including under a half‐gram of saturated fat.
2. Forget the potato chips: For the same amount of calories and salty crunch, pistachios offer important nutrients ‐‐ 6 grams of protein and 3 grams of fiber, plus copper and manganese. One serving size of 49 pistachios is 170 calories, while one chip serving is only eight chips and 150 calories.
3. Drop the party snack mix: A 1‐ounce serving (a half‐cup) of party snack mix has 120 calories, but a 1‐ounce serving of air‐popped popcorn will give you 51/2 cups for only 90 calories and half the fat (1.5 grams) as the party snack mix.
4. Don't serve spinach and artichoke dip: It's laden with high‐calorie sour cream, mayonnaise and cheese. Get the same full flavor with a white bean dip using garlic, lemon juice, scallions, pistachios and coriander seed. That will cut up to half the saturated fat and provide a naturally cholesterol‐free option.