Super Bowl Starters
How to Incorporate Balanced Eating in Your Super Bowl Spread
By Lauren Sutherlin, Dietetic Intern, and Hannah Bodenhamer, RDN
Super Bowl LVII is right around the corner! Whether you are more excited for the halftime show or to see your favorite football team win the big game, one thing that’s on everyone’s mind is, “What are we going to eat?” Food and Super Bowl Sunday are almost synonymous, so much so that the USDA has deemed this sports holiday the second-largest food consumption day of the year (1). The tasty recipes covered in this article will create a Super Bowl Spread that includes fresh seasonal ingredients and features your favorite flavors but with a nutritious twist!
Game Day Menu
Kickoff the game with this Grilled Apple Tossed Salad. Apples aren’t just for snacking; in this salad recipe, they offer a nice tang and crunch to accompany your other menu items. Apples are also in season meaning they can be a fresh and affordable addition to your grocery list. Packed with fiber and vitamins, try this recipe to see what your salads and taste buds have been missing!
Let your kids in on the fun with these Mini Fruit Kebabs with Blueberry Yogurt Dip. These fruit kebobs are sure to keep your kids smiling. After cutting any variety of favorite fruits into small chunks, try using silly straws or popsicle sticks to assemble (leave sharp kebab sticks for the grown-ups!). Pair these colorful kebabs with a creamy yogurt dip to make this sweet treat extra fun and tasty.
This Cucumber Lime Agua Fresca is sure to be your new favorite gameday refreshment. Agua Fresca is a traditional Mexican beverage known for its refreshing and customizable flavors. This recipe utilizes limes, another seasonal and hydrating ingredient, which provide a hearty dose of Vitamin C. To really impress your guests, garnish with a slice of fresh cucumber or a lime wedge.
Fuel up at half time with these Sweet Potato BBQ Chicken Sliders. Sliders are a classic fan-favorite, and for good reason! This slider recipe can be remixed for all your guests: gluten-free, meat lovers, or vegetarians. Swap the bread for roasted sweet potatoes for a fiber-filled and nutrient-rich twist on traditional sliders. Your tummy, taste buds, and guests will thank you!
Cool down after the big game with this delicious vegan Ube Ice Cream recipe. This sweet and adventurous treat is made from ube (pronounced Oo-beh), a purple yam commonly used in Filipino sweets like halo-halo. Ube features delicious vanilla and pistachio-like flavors. This treat is easy to make and is one that your whole family will enjoy. Pair with fresh fruit toppings to really make this colorful and tasty dessert part of the after party!
Additional Game Day Tips
- Get Moving: Instead of sitting on the bench, don’t be shy to move around your space during commercials or time-out breaks. Fun fact: about 45 minutes of commercials are aired during the Super Bowl. Can’t believe it? Set your smart watch to track your movement and see for yourself!
- Mind Your Colors: Painting your face can be fun but decorating your plate with colorful fruits and vegetables ensures you get essential vitamins and minerals your body needs. The recipes above showcase some great examples of colorful, nutrient-dense foods. You can even show off your Super Bowl Spirit by choosing fruits and vegetables with your team’s colors!
- Take a Time Out: With food this good, there’s always an urge for seconds. Avoid overcrowding your plate and reach for fiber-rich foods to increase your satiety after meals. Try a reasonable amount of each food and take a time out before going for more!
- Get in the Game: Spark your competitive Super Bowl Spirit by signing up for a local 5K race on game day. Assemble a team to run, jog, or walk with you. You can even sport your favorite team gear. This will get your endorphins and excitement pumping for the big game.
Super Bowl Sunday is widely celebrated with food and inactivity, but don’t let that keep you from the fanfare. Try one or more of the tagged recipes to add some flavor to your party in a balanced way. These recipes utilize in-season fruits and vegetables like apples, citrus, and sweet potatoes. Let your team’s colors inspire your fruit and vegetable selection and don’t shy away from creativity! Make Super Bowl Sunday more than a day of sitting on the couch by mixing in movement throughout the game or by joining a Super Bowl morning race. No matter what team you’re rooting for, let’s agree on incorporating balanced eating into this year’s Super Bowl Spread!
If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. or visit https://www.torrancememorial.org/Nutrition for upcoming classes and programs!
References:
- Don't Let Bacteria Score a Touchdown at Your Super Bowl Party | USDA
- Grilled Apple Tossed Salad Recipe: How to Make It (tasteofhome.com)
- Mini Fruit Kebabs with Blueberry Yogurt Dip Recipe | Ree Drummond | Food Network
- Cucumber Lime Agua Fresca with Mint - Nutrition to Fit
- BBQ Chicken Sweet Potato Sliders - Healthful Blondie
- Vegan Ube Ice Cream (No Churn) - Dessert Recipe - Floured Frame
