Would you believe that the amount of food eaten in the U.S. on Super Bowl Sunday is second only to Thanksgiving! I’m not sure how we rank here in Canada, but you can bet that there will be a lot of snacking going on as we celebrate the big day.  Having a simple game plan can keep you on track and keep you from waking up the next morning feeling like an offensive tackle!

Everyone knows the classic super bowl party foods:  wings, nachos, chips & dip, and pizza, all washed down with buckets of beer!  The big game is steeped in tradition, so eating the traditional foods goes along with the celebration.  Unfortunately those traditions tend to include a whole bunch of fat, salt and calories.  Here are some simple tips for making your party a healthier one. Your guests probably won’t even notice the difference, and if they do they’ll thank you!

Make Your Own -try to make at least some of the food you are serving yourself.  By choosing your ingredients and recipes you have control over what goes into your snacks. They’re likely to be much healthier than anything you buy processed and ready-made, and as a bonus they’ll probably cost less!

Don’t Wing It - take a minute to think about how you’ll handle all that party food.  Plan to enjoy those foods you know you just can’t resist and have a strategy that includes passing on others.  Try to balance the heavy stuff with lighter options, and serve yourself reasonable portions on a small plate.  Don’t sit on the sofa with your hand in that bag or bowl of chips – it will be empty before you know it!  Arrange the room so that you have to get up and move to get to where the food is.  You’re likely to eat less this way.  Even better, instead of eating nonstop throughout the whole game (that’s about 4 hours if you include the pre- and post- game show!) plan some “snack breaks” to cut down on total eating time.

If Wings Are Your Thing - apparently chicken wings are the number one Super Bowl party food. I read one report that said Americans will plow through 1.25 billion wings this Sunday!! If you want to serve wings, then cut down the fat by marinating your own and then grilling or baking them, rather than deep frying.

Dip Lightly - most of the traditional game day dips are loaded with artery-clogging fat and calories, due to the sour cream, mayo and cheese they are based on.  It’s easy to switch to lower fat  versions of all of these.  No one will even notice.  Better yet, use greek yogurt as the base for your dip.  It’s thick and creamy,  high in protein and calcium, and readily available with 0% fat.  Instead of sodium-heavy seasoning packages, chop up a bunch of fresh ingredients like garlic, green onions, and zesty herbs like cilantro, dill or parsley to add flavour and nutrition.  Squeeze some fresh lemon or lime juice or shake in some cumin, chili or hot sauce for a real flavour boost without all that salt!

The Chips are Down -if you’ve lightened up that dip, score a touchdown by replacing salty high-calorie tortilla and potato chips with healthier options.  Many brands are offering baked and lightly-salted versions, so give those a try.  Even better, it’s a snap to make your own healthy chips by slicing up whole grain tortillas or pita into wedges, lining them up on a baking sheet and baking them at 350 for about 10 minutes.  I like them plain, but you can always brush them with a bit of oil, lime juice, chili or garlic powder for an extra kick!

Reach For The Rainbow -of course I’m going to suggest that you look for ways to include a Rainbow Plate of delicious, healthy vegetables and fruit in your Super Bowl celebration!  As I said just the other day, people will happily munch through a ton of fresh veggies and fruit if it’s sitting in front of them, all cut up!  Of course, veggies are the healthiest thing to dip with.  I always include a giant, colourful platter of assorted crunchy veggies and a beautiful fruit plate whenever I entertain.  If you serve it, it will get eaten!

Pizza Please - many Super Bowl parties rely on take-out pizza as the main course.  If you’re going this route, then order whole grain crust as a healthier option.  Stay away from the “meat lovers special” and cheese-stuffed crust and you’ll save a ton of calories, saturated fat and sodium.  Load up your pizza with fresh veggies or even grilled chicken.  Your heart and your waistline will thank you.  Did you know that you can ask the restaurant to go ‘easy on the cheese’ when you place your order?  Most pizza places are happy to accommodate this request.  Your pizza will be healthier and you probably won’t even notice!

I could go on and on with all the simple ways to make your party a super healthy one, but I want to leave you time to get ready for the big game!  So here’s the bottom line:  Keep things simple.  Make what you can yourself and rely as much as you can on lighter options and fresh, colourful whole foods.  Have a game plan so that you pace your eating and keep a handle on portions.

Time for the kickoff – enjoy the game!

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