Don't Let Superbowl Sack Your Diet
Mary Shedden
Posted Feb 5, 2010
You're a month into your New Year's diet, and eating smarter is finally becoming routine.
But now, suddenly, you're faced with the ultimate temptation: an invitation to a Super Bowl party. "Don't bring a thing," your friends say.
Those used to be your favorite pre-party words. But now you dread bumping up against a food buffet with loaded nachos, Buffalo wings and blue cheese dressing, pulled pork sliders, cocktail wieners and buckets of ice cold beer.
Don't fret. You don't have to abstain or fear a complete collapse of the progress you've made, says Barbara Roberts, a registered dietitian and nutrition consultant with the Hillsborough County Health Department. The key is to enjoy noshing in small portions.
"Aim for a max of 1,000 calories from the Super Bowl snacks, and try to keep the other two meals for that day under 500 calories each," she says. The daily recommended calorie total for American adults is 2,000 calories a day.
Obviously, the party snacks won't include nutritional labels, but there are some good rules of thumb to understanding the fats, carbs and calories that end up on your plate.
One of the most popular and most nutritious choices likely on the buffet is boiled shrimp and cocktail sauce. A half pound of fat-free shrimp translates to 140 calories and just 2 grams of carbohydrates. A 2-ounce serving of cocktail sauce adds just 60 calories.
Deep-fried foods, or those loaded with cheese, are going to cost you the most in the fat and carb categories. So nibble on tiny portions of chicken wings or cheese pizza if you wish. Even red flag foods- nachos with cheese, beans, ground beef and peppers, can be eaten, although you'll pay a caloric price, says Charles Stuart Platkin, founder of www.DietDetective.com.
"Just six nachos will cost you about 569 calories, not to mention the sour cream and guacamole for another 150 to 300 calories," he says. He suggests putting six restaurant-style chips, at about 14 calories each, on your plate, along with salsa that's always low in calories. If you want more, you'll have to make the effort to get off the couch, and thus burn off a few calories.
If you can bring something to the party, Roberts suggests tweaking some standards. Try nachos with low-fat cheese, beans, onions, bell peppers and tomatoes; make chili with extra-lean ground beef, extra tomatoes and beans; whip up artichoke dip using low-fat mayo and low-fat parmesan cheese; and look for turkey versions of cocktail wieners.
The biggest calorie savings can be made over at the bar, Roberts and others agree. Though fat-free, alcoholic drinks and non-diet sodas are loaded with sugars and calories. A 16-ounce Coke or a Heineken beer will run you 200 calories each and few party-goers limit themselves to just one.
"Try to cut calories with the beverage options of unsweetened tea, diet sodas or water, and keep the beer and wine calories in check," Roberts says.
Eric Plasker, author of "The 100 Year Lifestyle" (GPP Life, $16.95), says there's another alternative: Increase your exercise intensity to compensate for the added calories. It's good for you and makes those Super Bowl game food decisions a lot less stressful.
"Make sure to get in a good workout on Friday, Saturday and Sunday before the game," he says. "That way, you can compensate for the extra intake and get out without weight gain."
Date: Feb 3, 2010
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