Registered Dietician Shanthi Appelo from Blue Cross Blue Shield of Michigan shared strategies for maintaining a balanced diet during Super Bowl Sunday, offering healthy alternatives to traditional high-calorie game day spreads. The recommendations focus on portion control, nutritional food swaps and leaner protein options for appetizers and desserts.
Appelo emphasized that the accessibility of nutritious food is a primary factor in making better dietary decisions during celebrations. “You can’t make the healthy choice if it’s not available to you,” Appelo said. She suggested that providing a mix of traditional and healthy options allows guests to enjoy the event without overindulging.
Appelo recommended specific food swaps to reduce calorie intake without sacrificing the desire for salty or crunchy snacks. While a serving of 22 deep-fried chips contains approximately 160 calories, Apollo noted that 2 1/2 cups of popcorn contains the same caloric amount. Other suggested alternatives include baked pita thins or “pop” chips.
High-calorie dips were also addressed as a common concern during game day gatherings. “When they’re mayo based, sour cream based, they tend to add up in that saturated fat and calories,” Appelo said. She suggested using individual, portion-controlled containers for multi-layer dips to help manage consumption throughout the day.
In addition to snack swaps, Appelo demonstrated a recipe for pan-seared shrimp bites. The appetizer consists of a mixture of chopped shrimp, garlic, chili garlic sauce, green onions and various spices. The mixture is placed on circular or square wonton wrappers and seared on a pan over medium heat until crispy. Appelo noted that pan-searing the shrimp provides a lean protein option that avoids the deep-frying common in many appetizers.
To satisfy cravings for heavier fare, Appelo suggested creating burger skewers to provide a full flavor profile in a smaller portion. The skewers are assembled using a toasted piece of sourdough bread, a small portion of ground beef mixed with spices, cheese, a pickle and a tomato. “These are perfect because you kind of get the satisfaction of what a burger is, but just in one bite,” Appelo mentions.
General strategies for managing a Super Bowl plate include filling half of the plate with fruits and vegetables. Appelo recommended including a salad or a fruit platter on the spread alongside traditional items. She also suggested that sharing larger food portions with a friend can help maintain dietary goals.
For dessert, Appelo presented “touchdown” strawberries and mini cupcakes as alternatives to larger sweets. The strawberries are dipped in dark chocolate, which Appelo said contains more fiber and antioxidants than other varieties. White chocolate is then used to create a decorative lacing on the strawberries to resemble a football.
Full recipes for the healthy Super Bowl snack ideas are available on ahealthiermichigan.org.
