Will you be tuning in to watch the Denver Broncos take on the Carolina Panthers in Super Bowl 50? I know I will, and I’m already planning what I’ll be serving at my party. While I want my guests to enjoy great food and drinks, I don’t want them to leave feeling like an NFL lineman.
Enjoying typical pigskin party food, like chips and dip, pizza, nachos, wings and beer, can add easily add up to 2,500 calories. That’s more calories than many adults need in a day, and you’d have to walk or jog about 20 miles to burn them off.
To keep calories and nutrition penalties in check, here’s my playbook for a leaner party menu.
Bench: Fried Potato and Tortilla Chips
Start: Fresh Veggies; Baked and Bean Chips
You can count on a “blitz” on chips at every Super Bowl party. To be prepared, look for baked chips that shave about 30 calories per ounce (15 to 20 chips) compared to fried chips. For a healthier tortilla chip, I like lentil- or bean-based options because they provide more filling fiber and protein.
High-crunch, low-cal veggies are a great alternative to fried chips. They’re loaded with filling fiber and have less than 30 calories per cup. Serve those with a satisfying crunch like carrots, cauliflower, celery, sugar snap peas, broccoli or bell peppers. I also have a big bowl of in-shell mixed nuts with several nut crackers so anxious fans can calm their nerves while cracking open nuts. Nuts are a great snack choice because their protein and fiber act as a natural appetite-suppressant.
Bench: Creamy or Cheesy Dips
Start: Black Bean Dip, Hummus and Slimmed-Down Guac
Black bean dip and hummus are low in saturated fat and provide filling protein and fiber. Since it’s not a Super Bowl party without guac, I lighten up traditional guacamole by infusing more veggies to balance out the fat from the avocados. Here’s my favorite “skinny guac.”
Bench: Greasy Pizza
Start: Pasta Salads
Pizza can pack in more than 300 calories a slice, so for something Italian that’s lighter, make a Mediterranean pasta salad or my favorite Pasta Caprese Salad Skewers for an appetizer. They’re a delicious twist on a caprese salad that are sure to be the MVP of your party. Pasta is a good choice because it’s a low-glycemic complex carbohydrate that helps keep blood sugar levels steady and helps keep you fuller longer.
Bench: Meaty and Cheesy Nachos…
Start: Vegetarian-Loaded Nachos
Beef- and cheese-rich nachos can be a waistline-wrecker, with nearly 600 calories and half of all the saturated fat you can have in a day. In place of beef, I make nachos with a meat replacer (i.e., soy- or bean-based crumbles) instead of ground beef. Here’s one of my fan-favorite loaded nacho recipes that uses black bean crumbles (i.e., MorningStar Farms) and has half the calories of traditional nachos. And, if you skip the cheese, the dish is vegan-friendly.
Bench: Regular Beer
Start: Light or Ultra-Light Brews and Sparkling Water
Since beer is considered an official food group of the Super Bowl, opt for light beers that have 95 to 100 calories per bottle compared to 150 calories in a regular beer. There are even several options that have around 50 to 60 calories, or about 100 calories less per bottle than a regular beer. I’ll also have sparkling and still water with a “toppings” bar with lemon and lime wedges, raspberries, fresh mint and pomegranate arils.
More from U.S. News
9 Foods That Can Keep Your Brain Sharp
A Dietitian’s Playbook for a Healthier Super Bowl Party originally appeared on usnews.com