On Super Bowl Sunday, friends, family and snacks go hand in hand! While enjoying the game, it is easy to stray away from healthier food choices. Whether you are snacking on the big game day or just a normal day, it is important to plan your snacks to avoid consuming just empty calories.
In the U.S., market research shows the most common snack choices are fruit, cookies, chips, ice cream, candy, popcorn soda, cake, nuts, seeds and yogurt. Further research has found the motivations for snacking are as follows: hunger, social/food culture, distracted eating, boredom, indulgence and food insecurity. Emotional eaters or those under psychological stress are more likely to choose energy-dense foods -- those higher in fat and sugar. Furthermore, choices for snacks are driven by the food and beverage industry spending $14 billion plus on marketing fast food, sugary drinks, candy and other unhealthy snacks. This presents challenges to making healthy snack choices.
For these reasons, it is important to decide on satisfying, yet healthy snack choices. Snacking on whole foods containing protein, fiber and whole grains (e.g., nuts, yogurt, popcorn) appear to enhance satisfaction. Snacking should be enough to quiet hunger but not add too many calories or interfere with the desire for your next meal.
In the case of game day, consider snacks that provide a balance of protein, fiber and complex carbs. Depending on food choices, this can provide a cross between snacking and meal replacement as you share the activities. Examples of making healthier swaps could include substituting your chips and dips for hummus and raw veggies. Another option is a small bowl of chili or other favorite soup with some crunchy sides. Are you addressing the sweeter side of things? Try a variety of chopped fruit with a bit of dark chocolate. Or perhaps frozen mini fruit and veggie smoothies -- packed with powerhouse nutrition. Don't overlook simple snacks such as rice cakes topped with nut butter or lean meats.
Whatever your snacking choice, stay focused on a combination of healthy and fun. Social eating is most satisfying when it's a combination of the two. Healthy does not equate to boring. Roasted nuts, seeds and even chickpeas offer a bowlful of crunch that can be quite satisfying. Cheese and whole grain crackers still offer a good snacking option, in moderation.
Food, friends, family and game day fun should offer opportunity for laughter and cheering on your favorite team. Avoid the day-after-unhealthy-snack guilt by making good food choices before the big day.
Dr. Dianna Richardson has been serving Jefferson City and the surrounding communities for more than 20 years. She has worked in the field of health and nutrition as a wellness practitioner for more than 30 years. Core to her practice remains use of nutrition to improve health, vitality and quality of life. Richardson holds a doctorate in naturopathy, along with degrees in nutrition and a master's degree in public health education. She may be found at the Health, Wellness & Nutrition Center, LLC on Dix Road in Jefferson City.
BELL PEPPER NACHOS
Makes: 9 servings
1 pound lean ground meat
1 teaspoon chili powder
1 teaspoon cumin
½ teaspoon black pepper
¼ teaspoon salt
¾ cup salsa
3 bell peppers, cleaned
1 cup shredded cheese
Preheat oven to 375 degrees. Spray a baking sheet with non-stick cooking spray. Set aside.
In a large skillet, brown ground beef until cooked thoroughly. Drain fat.
In a small bowl, combine spices and salsa. Add to cooked meat.
Remove seeds, core and membrane from bell peppers. Slice each one into six vertical pieces. Set sliced bell peppers on prepared baking sheet.
Evenly distribute meat mixture into the bell pepper slices. Top with cheese.
Bake for 10 minutes or until cheese is melted and peppers are hot.