Tips to Defend Against Too Many Calories On Game Day! #SuperBowl

All across America on February 1, living rooms, basements and kitchens could be filled by 62 million football fans gathering to watch the Big Game, according to the most recent data from the National Retail Federation. The United States Department of Agriculture (USDA) also notes the bowl game day as the second biggest food day for Americans, right behind Thanksgiving. To help fans avoid the penalties that can come with a 2,400 calorie football party feast, the Calorie Control Council (CCC) took a look at a sample party spread and offered pre-game tips to make better nutritional decisions while celebrating.

Calorie Control Council Game Day

THE BIG GAME PARTY BINGE

A relatively modest consumption of foods and beverages in a game day party menu, including pizza, chicken wings, potato chips, beef nachos and beer or sodas, adds up to more than 2,400 calories and 121 g of fat according to the USDA National Nutrient Database — more than most should eat in a single day. The Council’s list of popular items on the menu, with calories and fat gram counts, is located below.

ITEM

SERVING

CALORIES

FAT

Pepperoni Pizza

2 slices

596

24.3 g

Regular Beer

3 cans (12 oz.)

458

0 g

Sodas (regular, not diet)

3 cans (12 oz.)

420

0 g

Tortilla Chips

3 servings (11-13 chips/svg.)

418

18.3 g

Potato Chips

3 servings (11-13 chips/svg.)

465

31.9 g

Cheese Dip

¼ cup

73

5.5 g

Seven Layer Dip

¼ cup

76

4 g

Fried Hot Wings w/Bleu Cheese Dip

6 wings

570

40 g

Pigs in a Blanket

5

650

40 g

Beef Nachos

1 serving

430

25 g

BBQ Sandwiches

1 regular sandwich

437

16 g

Meatballs

4

160

12 g

Veggie Tray

4 celery sticks w/ranch dip

69

7 g

Brownies or Cake

2 brownies (4″ square)

447

30 g

Cupcake

1 cupcake

200

9 g

DEFENDING AGAINST CALORIES

The CCC recommends pre-planning your game day menu to include lower calorie appetizers and beverages. When it comes to recipes, it is possible to cut the calories without cutting the flavor. Football fans can check out The Skinny on Low Cal’s game day menu ideas to find a list of low-calorie recipes perfect for your party.

Sylvia P. Poulos, Ph.D. and registered dietitian with the Calorie Control Council, recommends the following tips:

1. Alternate between beer/soda and water or diet drinks with zero calories to cut the calories consumed from beverages in half.

2. Hit the veggie tray first and fill up on those before considering the other offerings.

3. Minimize your mindless munching.  Limit your eating while watching the game and make it your goal to chat with each person at the party.

4. Acknowledge that while there is a lot of food, you don’t have to try all of it.

5. Volunteer to bring low-calorie dishes and diet soda instead of the full calorie options.

6. Hopefully you’re getting some exercise in most days of the week, but be sure to work out on game day and the next to mitigate the party damage. Remember that even a walk counts as physical activity.

For more information, recipes, nutrition tips and a healthy weight tool kit, with online calorie and exercise calculators, visit: www.caloriecontrol.org.

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33 Responses to Tips to Defend Against Too Many Calories On Game Day! #SuperBowl

  1. Terry says:

    My Hubs was just talking about all the calories he doesn’t want to consume on game day. WoW! I see soda has almost as many calories as beer. He would probably opt for the beer.
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  2. Scott says:

    It is amazing how quickly the calories can add up. I usually stick with water to help out, but the buffalo wings usually do me in.
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  3. Kungphoo says:

    Thanks for this list.. i am going to have a hard time keeping away from all the things i want to eat and drink!

  4. Ronnie says:

    Awesome & useful list! I’m working with a nutritionist to change my eating habits and handy lists like these make my job easier.. I can balance my eating (and my boyfriends) by counting calories and paying attention to the amount of fat.. some of the items in the list have a scary amount.

  5. Rosey says:

    Snacking while making treats does me in. But this year, I’m not making them, so I should be good. 🙂

  6. Angie B says:

    My doctor has me on a restrictive diet anyway due to some chronic issues I have. I try to make a dish I can eat so I know there’s at least one thing for me to snack on
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  7. Jessica says:

    I always volunteer to bring a dish to the party so that I can make sure there is a healthy option and I bring my own water bottle filled with crystal light.

  8. Eliz Frank says:

    Hahaha! Now people are going to think twice before guzzling all that beer and downing tubs of chicken and whatnot. Thankfully, it’s a one night event! 🙂

  9. I didn’t realize that the calories were that high for a super bowl party but it makes sense. I plan on watching the game but not sure if we are fixing a bunch of snacks.

  10. Some people have cheat days once a week, could make it on this day; the human body can only gain a maximum of 1-2 pounds in one day no matter how many calories you eat.

  11. Awesome- thanks for the list!
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  12. Erinn S says:

    Kind of wish I read this AFTER Sunday now 🙂 http://www.parentinghealthy.com
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  13. Kay Adeola says:

    Great! thanks for the list,unbelievable how quick the calories can add up.
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  14. Will definitely keep this in mind on Sunday! Thanks for sharing.
    Cathy @ Our Mini Family recently posted…Varekai – Cirque du Soleil | Coming to Phoenix (and a Giveaway!)My Profile

  15. Oh, the calories! I know pizza packs a lot of ’em, but most of the time I can’t resist having a slice or two.
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  16. Lorane says:

    Wow! That’s a whole lot of food for one person… The list of items look soooo tempting. Thanks for the alternatives
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  17. Debbie L. says:

    Good tips – I am sure I will over due on calories at our Super Bowl Party! I need to remember to drink more water!
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  18. It’s such a good reminder this time of year (especially after what can be really fattening holidays) to try to find healthier alternatives at the food table! That, and getting more exercise helps too!
    Jessica Beal Harlow recently posted…Making it more fun: Drink more water together with matching water bottles! #FitforWeMommyMeWaterBottlesMy Profile

  19. Wendy says:

    Oh man. My FAVORITE are spicy wings, but at that cost? Maybe not. Maybe I’ll make some buffalo dip to eat with veg, instead?
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  20. Milena says:

    I asked my friend to bring us salad and fruit! Thanks for the tips! Saving those calories!
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  21. Tracie says:

    This is a really useful chart. I try to keep everything in moderation, but there are definitely some things with WAY more calories than others, even when you just have a little bit.
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  22. It’s shocking – and disappointing! – how quickly calories add up.
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  23. becca says:

    It’s really amazing how many calories one can eat on game day. I try to always have healthy food options available for those wanting to watch the calories.
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  24. Heather says:

    Good to know, thanks for sharing.
    Heather recently posted…Football Fanatic Mint OREO Cookie Balls RecipeMy Profile

  25. These are good tips because gandcdwy celebrations could throw a lot of people off their healthy eating schedules.
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  26. IT is pretty scary to see how many calories one can consume without even thinking about it.
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  27. Ah, this is bursting my bubble. I usually indulge on game day. I will definitely think twice when choosing my snack!
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  28. Esther says:

    That is a lot of calories. I will keep the vegetables near me so I eat less of the other snacks.
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  29. Kristin says:

    Smart tip to hit the veggie tray first! Now if I could just avoid the ranch dip. Ha!
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  30. Liz Mays says:

    This is soooo helpful! Really seeing the calories puts it into perspective and makes me think twice!
    Liz Mays recently posted…Flatbread Recipes| 7 Tasty Ways to Use Krusteaz Flatbread on Your Game Day MenuMy Profile

  31. Krystal says:

    Two slices of pizza is way above what is acceptable for a meal for me… hahaha oh no!

  32. This is a great post! It is very hard to get off track especially when something as exciting as the superbowl is happening!
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  33. Jessi says:

    wow, so I should have read this before the big game…. I went above and beyond the calorie count on Sunday
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