Written by Lisa Larkin, SNAP-Ed Extension Associate
What do you think of when you hear the words “Super Bowl?” The actual game, the halftime show or the commercials might come to mind, but if you are anything like me, your thoughts immediately go to the food! And when you think of game day food, it’s usually great-tasting food high in fat and sodium.
If you are planning on making food for the big game, it really is possible to make nutritious food that tastes great! Here are some tips to help you with popular game day foods:
- Use skinless wings and chicken breast tenders
- Grill or bake instead of frying
- Use sauces low in sodium. When choosing a sauce, look at the nutrition facts label and try to find one with a sodium level at 5% daily value or lower
- Use lean meats, such as skinless chicken, lean ground beef, pork and turkey
- Choose sauces low in sodium, such as low sodium tomato juice
- Try making a meatless chili full of beans and vegetables without added salt
- Try making a whole wheat pizza crust for extra fiber
- Use low sodium pizza sauces
- Use lean meats such as lean hamburger, turkey pepperoni and Canadian bacon
- Add vegetables and fruit to increase nutrient intake
- Use low fat cheeses.
Dips for Vegetables, Fruits and Potato Chips
- Use low fat or nonfat sour cream and whipped toppings
- In place of mayo, use nonfat plain yogurt to reduce calories and increase calcium
Nachos/Tortilla Chips and Dips
- Try making your own tortilla chips by cutting tortillas and baking them in the oven on a baking sheet coated with cooking spray
- Use whole wheat or corn tortillas to increase fiber
- Season with chili powder instead of salt
- Serve them with salsa or guacamole, which contains heart healthy fat, vitamins and minerals from avocados
- For nachos and cheese dip, use low fat cheeses. Add vegetables such as peppers and tomatoes to increase nutrition
- Use beans in place of meat for lean protein and fiber without the saturated fat and cholesterol
For a recipe that is both adult and kid-friendly, enjoy this healthy version of mozzarella sticks during the game.
Credit: USDA Mixing Bowl, compliments of Arizona Nutrition Network
- 12 oz. low-fat Mozzarella string cheese
- 1/2 c. low-fat milk
- 1/2 tsp. oregano, dried
- 1/2 tsp. basil, dried
- 1/2 c. whole wheat bread crumbs
- 1/2 c. marinara sauce, prepared, warmed
- Preheat oven to 350° Fahrenheit.
- Line a baking sheet with foil and spray lightly with cooking spray.
- Remove cheese from package and cut into bite-sized pieces.
- In a small, non-stick skillet, mix oregano and basil with bread crumbs. Cook over medium heat, stirring occasionally until crumbs are lightly browned, about 5 minutes.
- Dip each piece of cheese in milk and then into toasted bread crumbs, coating completely.
- Place on baking sheet about 1 1/2 inches apart.
- Spray bites lightly with non-stick cooking spray.
- Bake 5-6 minutes or until heated through. Cheese may melt slightly and lose shape. Simply press back into place.
- Dip in warmed marinara sauce and enjoy.
Nutrition Information per Serving: Calories 91, Total Fat 5 g, Cholesterol 12 mg, Total Carbohydrate 5 g, Sodium 220 mg, Dietary fiber 2 g, Sugars 1 g, Protein 7 g, Calcium 179 mg (18% DV), Potassium 78 mg (2% DV)
This post was reviewed by Morgan Hartline, MS, RD, LMNT Assistant Extension Educator. Photos by Morgan Hartline.