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The Perfect Bite: The worst game day foods

The Perfect Bite: The worst game day foods

Super Bowl fans know that this big sporting event is (almost) as much about the food as it is about the game. But from chili to chicken wings, one thing you are for sure to score is some extra calories at the snack table. On this episode of The Perfect Bite, host Andrea Jenna is joined by registered dietitian Amanda Li. They take a look at popular game day foods and offer you a playbook on how to eat just a little bit healthier this coming Sunday.

“The worst calorie offenders are usually the appetizers and the finger foods,” reveals Amanda. “Because I bet you can’t eat just one. So you grab one wing and maybe a meatball, and then another wing – and before you know it, you’ve probably clocked in almost 1,200 calories right there.”

But there are strategies than can help you tackle the buffet table without causing your stomach to burst.

“Think protein and fibre, both of which really keep you full longer, and it’s also very satiating,” Amanda recommends. “The other thing is it also requires more chewing and it takes more time for you to actually eat it.”

Also see: The Perfect Bite: The No.1 worst pepperoni pizza

Tostitos Scoops! Tortilla Chips (Least healthy option: per 23 chips (50 g), 260 calories, 12 g fat, 210 mg sodium) with Tostitos Salsa Con Queso (per 2 tbsp serving (30 ml), 45 calories, 3 g fat, 290 mg sodium)

“Very cheesy,” says Amanda after taking a bite.

“Cheesy and salty for sure,” agrees Andrea. “It tastes like that fake cheese that you get at the movie theatre.”

This salty option turned out to be the one you may want to stay away from this coming Sunday.

“The cheese dip, just two tablespoons alone already has about four grams of fat,” Amanda explains. “Most people, in just one Scoop, they could probably already put one tablespoon of cheese on."

Domino's BBQ Chicken Wings (per 1/10th order (42 g), 102-110 calories, 6.9 g fat, 201-343 mg sodium)

“Lots of barbeque sauce, which I like,” comments Andrea.

“It’s salty again, too,” remarks Amanda.

Campbell's Chunky Homestyle Chili (Amanda’s favourite and healthiest option: per 250 g, 240 calories, 8 g fat, 650 mg sodium)

“I actually like that,” says Andrea after taking a spoonful of the chunky chili mix. “Really meaty, another game day favourite I’m sure.”

This hearty option won over our nutritionist, and she named it her favourite snack for game day,

“It’s really satisfying,” she says.

When it comes to nutrition, this choice comes away as the winner once again.

“The chili actually has the most in terms of the proetein as well as the fibre,” Amanda explains. “It does have, per serving, about 8 grams of fibre, so again it’s really going to help people keep full longer and then be less likely to grab a big handful of chips and dip or maybe a whole bowl of chicken wings.”

Also see: The Perfect Bite: The least healthy milk alternative

PC Pepperoni Rip & Dip Pizza (Andrea’s favourite, per 1/6 pizza (125 g), 350 calories, 13 g fat, 650 mg sodium)

“It’s very bready,” says Andrea.

“It’s a little too doughy,” Amanda agrees. “Not enough toppings for the dough.”

Despite its doughy flavour, Andrea picks this easy option as her favourite.

“I like the idea of it,” she says. “For big crowds it would be easy.”

Subway Club Sandwich (no cheese or mayo) (6" sub (233 g), 300 calories, 4.5 g fat, 840 mg sodium)

“It looks more like a vegetarian choice with lots of veggies, but there is meat in here,” Andrea says.

“I like the crisp lettuce!” Amanda says.

Also see: Tips for throwing the perfect Super Bowl party

Making healthier choices

There are also ways to make some of our favourite traditional game day foods just a tad healthier.

“One of my favourite ones is creamy dips, which people love. You can easily swap in recipes for low-fat sour cream instead of fat, maybe use non-fat or two per cent Greek yogurt, “ Amanda says. “Even things like guacamole. Guacamole is great because it’s made with healthy avocados, but again, it’s really hard to just eat a little bit. What I actually like to do is blend in edamame beans. It adds a lot of substance to the guacamole mix, reduces the amount of calories and fat and increases the protein and fibre, which again, keep you full.”

Another strategy Amanda recommends is switching your snacks up halfway through the game.

“The first half of the game maybe, bring out foods that are a little bit lower in the calorie density of it,” she suggests. “So a bowl of chili, healthier dips maybe made with Greek yogurt or guacamole, with some raw vegetables and some baked tortilla chips.”

“And then on the latter half of the game, that’s when you can pull out the wings and the pizza,” she continues. “Because most people are going to be filling up on the first half, and then by the time they get to the second half, they’ll eat less of the indulgent foods.”

What’s your game day go-to? Do you watch what you’re eating during Super Bowl Sunday – or is it one day you tend to cheat on? Let us know in the comments.