Title : “Super Bowl” Diet Cheat Sheet
“Super Bowl” Diet Cheat Sheet
“#Super Bowl” #Diet Cheat Sheet
Need some motivation to eat a bit better on Super Bowl Sunday? Remember these equivalents:
– Three tortilla chips topped with seven-layer dip = 15.5 minutes climbing the stadium stairs
– A bowl of chili = running 100 football fields
– Two pieces of fried chicken = doing “the wave” 3,220 times
– Two handfuls of potato chips = running 45 football fields
Here are a few tips to keep you focused on choosing the healthier treats during the Big Game foodfest:
Real Meals
Don’t just snack till you’re sick. Try real meals — in addition to I’m not talking about deep-fried chicken in addition to wings. Since the Super Bowl can be played during dinnertime, eat a healthy dinner. Go to the supermarket in addition to pick up a roasted chicken. Or how about sliced white-meat turkey with low-fat cheese in addition to mustard on 100 percent whole-grain bread? If you must order pizza, at least have in which as a meal, in addition to try cheeseless thin crust with plenty of veggies — broccoli, spinach, tomatoes, zucchini, mushrooms or even artichoke hearts — on top. Avoid personal pan in addition to stuffed-crust pizza: The thick, oily crust equals added fat in addition to #calories.
Frozen Meals
Don’t feel like cooking a real meal? Try giving your guests their own portion-controlled servings of Lean Cuisine, Amy’s Kitchen, Healthy Choice, Kashi or Smart Ones by Weight Watchers — they’re all inside the frozen-#food section, in addition to there are some great choices.
Soup
Dr. Barbara Rolls of Penn State University has completed a great deal of research showing how low-calorie soups can help you fend off hunger in addition to provide nutritious, tasty meals. There are many great-tasting low-calorie soups made by Campbell’s, Healthy Choice, Amy’s Kitchen in addition to Progresso — just watch out for the sodium, in addition to keep the calories under 100 per cup.
Cereal in addition to Popcorn
There are plenty of cereals in which are 100 percent whole grain without added sugar, in addition to many with less than 0 calories per cup. Put out bowls of Kashi or Cheerios. You can also make your own popcorn in a hot-air popper. Or if, like me, you don’t love air-popped corn in addition to don’t mind the hassle (or the occasional burned kernel), pop yours on the stove top the old-fashioned way. I’m still a huge fan of pan-cooked popcorn. Put the kernels in a deep pot, coat them with Pam or cooking spray, cover in addition to pop. Open the lid slightly by time to time to Discharge the steam. Just be careful not to burn yourself. in addition to shake the pot throughout the process — the shaking spreads the heat in addition to allows the unpopped corn to pop. Then top using a margarine spray, salt in addition to pepper.
Dips in addition to Crackers
There are many kinds of salsa, in addition to most are very low in calories — about 15 for 2 tablespoons. Or try bruschetta topping, which can be primarily tomatoes in addition to olive oil, in addition to serve in which with whole-wheat crackers instead of Italian bread. Guacamole can be another not bad choice. Made with avocados, in which’s packed with antioxidants, vitamins B6, C in addition to E, as well as folate in addition to potassium in addition to can be a great source of monounsaturated fat. Hummus, a favorite Middle Eastern spread made by chickpeas, tahini (ground sesame seeds), roasted garlic in addition to olive oil, has 25-35 calories per tablespoon (1/2 ounce) nevertheless contains a tremendous amount of fiber in addition to protein.
Hummus:
Healthy Recipe by: Charles Platkin, PhD., founder of DietDetective.com.
Yield: 10 ounces
1 (15-ounce) can garbanzo beans, drained
4 cloves garlic, sliced
1 tablespoon tahini
Juice of 1 large lemon
¼ teaspoon sea salt or kosher salt
1 tablespoon water
1 tablespoon olive oil
Combine all ingredients in a food processor until smooth.
Nutritional information: (1 tablespoon) 34.2 calories, 1.3g fat, 4.5g carbs, 1g fiber, 1.5g protein.
Guacamole:
Healthy Recipe by: Charles Platkin, PhD., founder of DietDetective.com.
Yield: 11 ounces
2 ripe avocados
2 cloves garlic, minced
¼ tablespoon salt
1 plum tomato, diced
½ tablespoon minced shallots
1 tablespoon chopped cilantro
Juice of 1 lime
Mash the avocados, add remaining ingredients in addition to mix using a fork.
Nutritional information: (1 tablespoon) 24 calories, 2g fat, 1.5g carbs, 1g fiber, 0.3g protein.
The biggest problem with all these dips can be the company they keep — namely crackers in addition to chips. Your best bet can be to pick 100 percent whole-grain crackers with very few ingredients in addition to no added sugar. We like Dr. Krackers (www.drkracker.com/) in addition to Mr. Krispers (mrkrispers.elsstore.com), nevertheless there are different 100 percent whole-grain crackers. You can also make your own pita chips: Cut whole-grain pita bread into quarters, separate the tops by the bottoms in addition to toast. If you definitely want potato or pita chips by the store, go with Stacy’s or another baked chip, nevertheless keep in mind in which every chip you eat has 12 to 14 calories — in addition to they add up.
Wings
You can easily make the wings yourself. Remove the skin (in which saves lots of calories), soak them in hot sauce or roll them in egg whites, dip them in bread crumbs in addition to bake them inside the oven. Skip the blue cheese dressing, which has about 305 calories in 4 tablespoons. Dip them in hot sauce instead.
Hot Boneless Buffalo Wings
Healthy Recipe by: Lisa Lillien, founder of Hungry Girl (www.Hungry-Girl.com) in addition to author of the forthcoming book Hungry Girl: Recipes in addition to Survival Strategies for Guilt-Free Eating inside the Real World (St. Martin’s Griffin, April 29, 2008)
Yield: 2 servings
1 ounce (about 14) Pringles Light Fat Free Potato Crisps, Barbecue (or another fat-free barbecue-flavored potato chip)
1/4 cup Fiber One bran cereal (original), ground to a bread-crumb-like consistency in a blender or food processor
Dash onion powder
Dash garlic powder
Dash cayenne pepper
Dash black pepper
Dash salt
8 ounces skinless in addition to boneless chicken breast, cut into 10 nugget-shaped pieces
3 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
Preheat oven to 375 degrees.
Crush potato crisps completely in addition to mix them with cereal crumbs in a smaller dish. Add a dash of each of the seasonings in addition to mix well.
In a separate bowl, toss chicken pieces with hot sauce.
Spray a baking pan with nonstick spray. Shake off excess sauce by chicken pieces, coat with crumb mixture, in addition to place inside the baking pan.
Bake in preheated oven for 10 minutes. Turn in addition to bake 10 more minutes, or until crispy in addition to cooked through.
Nutritional information: (per serving) 175 calories, 1.5g fat, 1,153mg sodium*, 14g carbs, 4g fiber, 27g protein.
*Note: Although nutritional information reflects the full amount of RedHot called for inside the ingredients list, you will not use the entire amount to coat the chicken. So the actual sodium count will likely be much lower.
If you like your Super Bowl snacks definitely hot, you could also try these jalapeno poppers:
HG’s Jalapeno Swappers
Healthy Recipe by: Lisa Lillien, founder of Hungry Girl (www.Hungry-Girl.com) in addition to author of the forthcoming book Hungry Girl: Recipes in addition to Survival Strategies for Guilt-Free Eating inside the Real World (St. Martin’s Griffin, April 29, 2008)
Yield: 2 servings
5 whole, fresh jalapenos
1/4 cup fat-free cream cheese
1/4 cup shredded fat-free cheddar cheese
Optional: salt, pepper in addition to/or garlic powder
1/2 cup Fiber One cereal, ground to a bread-crumb-like consistency in a blender or food processor
1/4 cup Egg Beaters, Original
Preheat oven to 350 degrees.
Halve the jalapenos lengthwise, in addition to remove the seeds, stems in addition to membranes. (Be very careful when handling jalapenos; wash hands frequently in addition to well, in addition to avoid touching your face in addition to eyes.) Wash halves in addition to dry them very well; set aside.
In a bowl, combine cream cheese in addition to cheddar cheese. If desired, season with salt, pepper in addition to/or garlic powder. Using a blender, grind Fiber One to a bread-crumb-like consistency. If you like, season crumbs with salt, pepper in addition to/or garlic powder.
Place Fiber One crumbs in one smaller dish in addition to Egg Beaters in another.
Stuff each pepper half with cheese mixture, then dip both sides in Egg Beaters in addition to coat with crumbs.
Place peppers on a baking pan sprayed with nonstick spray, in addition to bake in preheated oven for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers).
Nutritional information: (per serving) 124 calories, 1g fat, 500mg sodium, 23g carbs,
8g fiber, 13g protein.
Olives in addition to Hard-Boiled Eggs
They are not bad munch foods. Peeling the hard-boiled eggs keeps you occupied, in addition to one egg has only 75 calories along with 6 grams of protein. As far as the olives go, four jumbo olives have about 30 calories, in addition to they’re a not bad source of monounsaturated (“not bad”) fats in addition to vitamin E.
Nuts
I realize people frown upon nuts because they are high in calories, nevertheless if you’re able to limit yourself to a few, they are very satisfying in addition to extremely healthful by a cardiovascular perspective.
Some have high amounts of monounsaturated fat, useful for regulating blood lipids in addition to protecting against cardiovascular deterioration. Plus, they pack loads of energy in addition to protein. Put them out in half-ounce portions, not big bowls. Check out almonds, pistachios, pecans, cashews in addition to walnuts, to name just a few. nevertheless watch out, because they’re still loaded with calories. Here’s the cost if you overindulge: almonds, 3 ounces (72 nuts), 480 calories, 45g fat, 18g carbs, 18g protein; cashews, 3 ounces (60 nuts), 510 calories, 42g fat, 24g carbs, 15g protein; walnuts, 3 ounces (42 halves), 540 calories, 51g fat, 15g, carbs, 12g protein; pistachios, shelled, 3 ounces (141 nuts), 510 calories, 45g fat, 6g carbs, 12g protein; pecans, 3 ounces (60 halves), 570 calories, 60g fat, 15g carbohydrates, 9g protein.
Beer
Planning on having a few bottles? Your best bet can be to go for tasty Beck’s Light at only 64 calories per 12-ounce bottle — in which’s a real bargain. If you’re not a Beck’s Light fan, try sampling a few very light beers before the game to see which ones you prefer.
Low-Calorie Hummus
Healthy Recipe by: Charles Stuart Platkin, M.P.H., founder of DietDetective.com in addition to author of The #Diet Detective’s Calorie Bargain Bible (Simon & Schuster/Fireside, 2007).
Yield: 10 Ounces
1 (15-ounce) can garbanzo beans, drained
4 cloves garlic, sliced
1 tablespoon tahini
Juice of 1 large lemon
¼ teaspoon sea salt or kosher salt
1 tablespoon water
1 tablespoon olive oil
Combine all ingredients in a food processor until smooth.
Nutritional information: (1 tablespoon) 34.2 calories, 1.3g fat, 4.5g carbs, 1g fiber, 1.5g protein.
Guacamole
Healthy Recipe by: Charles Stuart Platkin, M.P.H., founder of DietDetective.com in addition to author of The Diet Detective’s Calorie Bargain Bible (Simon & Schuster/Fireside, 2007).
Yield: 11 ounces
2 ripe avocados
2 cloves garlic, minced
¼ tablespoon salt
1 plum tomato, diced
½ tablespoon minced shallots
1 tablespoon chopped cilantro
Juice of 1 lime
Mash the avocados, add remaining ingredients in addition to mix using a fork.
Nutritional information: (1 tablespoon) 24 calories, 2g fat, 1.5g carbs, 1g fiber, 0.3g protein.
Hot Boneless Buffalo Wings
Healthy Recipe by: Lisa Lillien, founder of Hungry Girl (www.Hungry-Girl.com) in addition to author of the forthcoming book Hungry Girl: Recipes in addition to Survival Strategies for Guilt-Free Eating inside the Real World (St. Martin’s Griffin, April 29, 2008)
1 ounce (about 14) Pringles Light Fat Free Potato Crisps, Barbecue (or another fat-free barbecue-flavored potato chip)
1/4 cup Fiber One bran cereal (original), ground to a bread-crumb-like consistency in a blender or food processor
Dash onion powder
Dash garlic powder
Dash cayenne pepper
Dash black pepper
Dash salt
8 ounces skinless in addition to boneless chicken breast, cut into 10 nugget-shaped pieces
3 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
Preheat oven to 375 degrees.
Crush potato crisps completely in addition to, in a smaller dish, mix with cereal crumbs. Add a dash of each of the seasonings in addition to mix well.
In a separate bowl, toss chicken pieces with hot sauce.
Spray a baking pan with nonstick spray. Shake off excess sauce by chicken pieces, coat with crumb mixture, in addition to place inside the baking pan.
Bake in preheated oven for 10 minutes. Turn in addition to bake10 more minutes, or until crispy in addition to cooked through.
Nutritional information: (per serving) 175 calories, 1.5g fat, 1,153mg* sodium, 14g carbs, 4g fiber, 27g protein.
*Note: Although nutritional information reflects the full amount of RedHot called for inside the ingredients list, you will not use the entire amount to coat the chicken. So the actual sodium count will likely be much lower.
If you like your Super Bowl Snacks definitely hot, you could also try these jalapeno poppers:
HG’s Jalapeno Swappers
Healthy Recipe by: Lisa Lillien, founder of Hungry Girl (www.Hungry-Girl.com) in addition to author of the forthcoming book Hungry Girl: Recipes in addition to Survival Strategies for Guilt-Free Eating inside the Real World (St. Martin’s Griffin, April 29, 2008)
Yield: 2 servings
5 whole, fresh jalapenos
1/4 cup fat-free cream cheese
1/4 cup shredded fat-free cheddar cheese
Optional: salt, pepper in addition to/or garlic powder
1/2 cup Fiber One cereal, ground to a bread-crumb-like consistency in a blender or food processor
1/4 cup Egg Beaters, Original
Preheat oven to 350 degrees.
Halve the jalapenos lengthwise, in addition to remove the seeds, stems in addition to membranes. (Be VERY careful when handling jalapenos; wash hands frequently in addition to well, in addition to avoid touching your face in addition to eyes.) Wash halves in addition to dry them very well; set aside.
In a bowl, combine cream cheese in addition to cheddar cheese. If desired, season with salt, pepper in addition to/or garlic powder. Using a blender, grind Fiber One to a bread-crumb-like consistency. If you like, season crumbs with salt, pepper in addition to/or garlic powder.
Place Fiber One crumbs in one smaller dish in addition to Egg Beaters in another.
Stuff each pepper half with cheese mixture, then dip both sides in Egg Beaters in addition to coat with crumbs.
Place peppers on a baking pan sprayed with nonstick spray, in addition to bake in preheated oven for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers).
Nutritional information: (per serving) 124 calories, 1g fat, 500mg sodium, 23g carbs,
8g fiber, 13g protein.
Tags: Calories diet diet cheat sheet food healthy eating super bowl
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