Super Bowl Game Plan for Healthy Eating

Super Bowl Sunday is the second-largest day for U.S. food consumption, after Thanksgiving Day, according to Wikipedia. Plan a successful defense against food that is excessive in fat and calories: Equip yourself — include some lower-calorie drinks and munchies. Position yourself away from heaping platters.

Go in knowing what you will eat. For example, choose to have the three choices you will enjoy the most. You don’t have to eat some of everything just because it’s there. Look at the stats on different foods. Check for a Nutrition Label that tells how many calories per serving. Eat food from a plate versus directly from a bag or box so you’re not blindsided by the amount you’re consuming.

Resist overloading on calories before the game. Keep a few calories in re¬serve so you can enjoy goodies later without guilt. Avoid later weight penalties from too many calories by choosing smaller portions.

Don’t let anyone get a penalty for drinking and driving. Remind your guests to have a designated driver and offer alcohol-free beverages.

Follow the “two-hour rule.” Leaving perishable food at room tempera¬ture more than two hours is a big mistake. When food sits out for more than two hours, bacteria can easily mul¬tiply and cause food borne illness. Set out small amounts of perishable foods and replace those with clean plates of food within two hours.

Or, keep hot foods hot (140°F or hotter) with chafing dishes, slow cookers, and warming trays. Cold foods should be held at 40°F or colder. Keep foods cold by nesting dishes in bowls of ice or using party trays filled with ice.

Pace yourself by alternating between higher and lower calorie foods. Make a successful passing play by bypassing sec¬onds at the buffet table — or take half as much the second time around. Take an occasional time-out to put a halt in your eating.

Plan an effective running (or walking) condi¬tioning strategy — by-“pass” excessive food intakes and avoid penalties which keep you from moving toward the goal line — and you’ll score a successful Super Bowl “Game Plan for Healthy Eating.”



Recipes:

Tuna Veggie Dip:

1 can (approx. 6 oz.) water-packed tuna, drained

1 stalk celery, chopped fine

1 medium carrot, chopped fine

4 to 6 tablespoons lower fat mayonnaise

1 teaspoon Italian seasoning or to taste

1/8 teaspoon black pepper

Mix ingredients until well blended with sufficient mayonnaise until desired consistency is obtained.



Pinto Bean Salsa Dip:

1 can (approx. 15 oz.) pinto beans, drained and rinsed or 1-1/2 cups cooked dried beans

1 cup shredded cheese

1/2 to 1 cup chunky salsa

1 to 2 tablespoons chopped onion (optional)

1/4 to 1/2 teaspoon chili powder or to taste (optional)

Mash beans with a fork. Mix in cheese. Stir in enough salsa until mixture is desired consistency for dipping. Add onion and seasoning as desired. Serve cold or cook, stirring, over medium heat until the cheese melts and the mix-ture is well blended and hot (about 5 minutes).