Healthy Substitutions for Super Bowl Eating

Super Bowl Sunday is the Thanksgiving of snacking. The eating is continuous: pre-game, mid-game and post-game. But most Super Bowl staples aren't the healthiest choices.

"Americans consume some 30 million pounds of snacks on Super Bowl Sunday.  That's 30 million pounds!," exclaims Registered Dietitian Katherine Brooking.

That’s a Super Bowl of calories.

But Brooking says you CAN snack without the guilt and gluttony.  It’s just a matter of making the appropriate game day switches.

Mix it Up

Instead of potato chips, fill your bowl with pop chips.  "They are popped so they are never baked or fried," said Brooking. They also have half the fat of regular chips.

It's not a party without crackers and dip, but sour cream or mayonnaise in your dip is a don't.

Instead use a fat free yogurt as a base.

Also, for crackers  there are healthy options.

"There are wheat thins fiber selects and they are absolutely delicious."

They pack a punch of 5 grams of fiber per serving.

For nuts, pick a pistachio. 

"Research shows that when nuts are in shell you actually consume less calories than when they are out of shell," said Brooking.

In shell it looks like a bigger serving and you have to exert energy to eat.

Finally, and perhaps the most important rule, don't drink on the pounds.

One option is MGD 64.  "It's only 64 calories per bottle, that's as light as it get for a light beer," she said.


California Light Guac


    * 1 ripe medium Hass Avocados, peeled, pitted and diced
    * 1⁄2 large ripe tomato, diced
    * 1/8 Cup finely chopped red onion
    * 1 cloves garlic, minced
    * 1 Tbsp chopped fresh cilantro
    * Juice of 1 large lime
    * 1⁄4 tsp ground cumin
    * 1/8 tsp freshly ground black pepper
    * 1/8 tsp salt

In medium bowl, combine all ingredients. Toss well, maintaining chunky consistency and serve immediately.

Goat Cheese Stuffed Apricots with Pistachios and Chives


  • 20 dried apricots
  • 4 oz Chevre cheese
  • ¼ cup chopped pistachios
  • 1 bunch chives minced

Using your fingers, open each apricot to reveal a pouch.  With a spoon, stuff cheese into each apricots. Dip cheese into chopped pistachios first then chives.

Skinny Spinach and Artichoke Dip


  • 2 tablespoons olive oil
  • 1 3/4 cups onion, chopped
  • 2 large garlic cloves, minced
  • 2 tablespoons all purpose flour
  • 1/2 cup low-salt chicken broth
  • 1- 10 ounce package fresh spinach leaves
  • 1 cup artichoke hearts, drained & chopped
  • 1 cup Parmesan cheese, grated
  • 3/4 cup plain nonfat or low-fat yogurt
  • 1/2 teaspoon cayenne pepper

Add oil to a large, heavy pot over medium heat. Once oil is heated add onion and garlic; sauté until onion is tender, about 6 minutes. Add flour; stir 2 minutes. Gradually whisk in stock; bring to boil, whisking constantly. Cook until mixture thickens, stirring frequently, about 2 minutes. Remove from heat. Stir in spinach, artichoke hearts, cheese, yogurt and cayenne (spinach will wilt). Season with salt and pepper. Transfer dip to serving bowl.

Whole Wheat Mushroom and Goat Cheese Pizza

Prep: 5 minutes; Cook: 22 minutes.


  • Vegetable cooking spray
  • 1 pound whole-wheat pizza dough
  • 1/2 cup (1/2-inch-thick slices) Portobello mushrooms
  • 1/4 cup bottled pesto
  • 1/4 teaspoon freshly ground black pepper
  • 2 ounces goat cheese, crumbled
  • 2 tablespoons chopped fresh basil

Preheat oven to 425°.  Lightly coat a round perforated pan with vegetable cooking spray, or put a pizza stone in the oven while it preheats. Place pizza dough on a lightly floured surface, and roll it into a 12-inch circle. Place dough on prepared pizza pan or stone, and bake for 5 minutes.

While the crust is baking, coat a small nonstick skillet with vegetable cooking spray and heat over medium-high heat. Add the mushrooms and salt, and cook, stirring occasionally, 4–5 minutes or until softened and lightly browned; set aside.

Spread the pesto over warm crust, leaving a 1/2-inch edge. Sprinkle pepper evenly over crust, and top with mushrooms, and goat cheese. Bake 12–15 minutes or until crust is cooked through and cheese is golden brown. Remove from oven, and sprinkle with basil. Cut into 8 wedges; serve hot.


Contact Us