Whether you are a big sports fan or go to game day events to spend time with family and friends, one thing everybody looks forward to at a Superbowl party is the food! And rightfully so, BBQ, burgers, wings, pizza, the list can go on, yum!

While food is a big part of the Superbowl celebration, enjoying all your favorites doesn’t have to mean feeling uncomfortable or overstuffed by halftime. The key is finding ways to savor every bite while still feeling good throughout the day. Small adjustments to how you approach your snacking or building your plate can make all the difference, helping you enjoy the party spread without missing a beat.

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Portion Control

Instead of grazing the snack table throughout the game, try grabbing a plate and serving yourself intentionally. This simple habit allows you to see exactly what you’re eating and helps you tune into your hunger and fullness cues better. Plus, it gives you the chance to create a plate that’s satisfying and balanced so you can truly enjoy the food without feeling overstuffed. Here are some of my other tips:

Use a small plate instead of a large plate for snacking. This simple switch helps control portions while still letting you enjoy a variety of treats.

Slow down! Eating mindfully gives your body time to register fullness. Try setting your plate down and focusing on the game or chatting with friends in between bites or before getting another plate.

Avoid skipping meals beforehand. Eating a balanced meal earlier in the day to avoid arriving at the party ravenous will help curb the temptation to overindulge when surrounded by snacks.

More Snacking Tips

The perfect pair! Combining protein rich snacks like lean deli meat, cheese or hummus with high fiber foods like whole grain crackers, veggies or fresh fruit keeps you full longer and help stabilize blood sugar levels.

Stay hydrated. Many people mistake thirst for hunger especially when eating salty snacks. Sip water regularly throughout the day to stay hydrated.

Dip alternatives. All dips can be enjoyed but if you are looking for dips that contain a higher protein content along with other essential nutrients, try out the recipes below!

Copycat High Protein Ranch Dip By: JNCS Dietitian, Cassandra

Greek yogurt is a versatile ingredient and something I always keep on hand! Not only can you eat it for breakfast in the form of parfaits, but you can use it as a base for salad dressings and can be used as a substitute for mayonnaise or sour cream. Non-fat Greek Yogurt is less creamy and slightly more tart than Low-fat Greek yogurt, but both are great sources of protein and probiotics which aid in supporting gut health. For this dip, I use plain, no sugar-added low-fat Greek yogurt.

Instead of making your own seasoning, you could also purchase a dry ranch seasoning packet. Just be mindful how much you add in as most are high in sodium.

Ingredients:

• 2 cups plain, low-fat Greek yogurt
• 1 tablespoon garlic powder
• ½ tablespoon onion powder
• 1 tablespoon of lemon juice (for tanginess, adjust as needed)
• 1 tablespoon of dried dill
• 2 tsp of chives or chopped green onion
• 1-2 tablespoons water (optional for thinning)
• ½ tsp of salt
• Pepper to taste

Kitchen gadgets:

• Mixing bowl
• Whisk or Spoon
• Measuring spoons/Cups
• Knife – for chopping green onions, if using

Directions:

1. In a medium bowl, combine the Greek yogurt with the dried dill, chives (or green onion), garlic powder, onion powder, salt and pepper.
2. Stir in the lemon juice and mix until smooth.
3. If you prefer a thinner consistency, add water a tablespoon at a time until the dressing reaches your desired thickness.
4. Taste and adjust as seasonings as needed.
5. Serve immediately and enjoy!

Whipped Cottage Cheese High Protein Dip By: JNCS Dietitian, Cassandra

Personally, I am not a huge fan of cottage cheese texture, but when whipped you get a smoothy, creamy dip that is not only a great source of protein but also calcium and phosphorus which is essential for bone health.  This would pair well with any typical game day snacks, tortilla chips, pita chips, vegetables like sliced bell pepper or carrot sticks.

Ingredients:

• 1 lb or 2 cups low-fat cottage cheese (low sodium is also a great choice)
• ¼ cup pumpkin seeds (unsalted)
• Half a bushel of cilantro, rinsed, including stems
• A few slices of jalapeno (optional)
• 1-2 tablespoons olive oil
• Ground black pepper to taste (unless using a low sodium version, cottage cheese contains a lot of sodium already)

Kitchen gadgets:

• Blender or food processor
• Pan
• Measuring spoons/cups
• Knife

Directions:

1. Roast pumpkin seeds in a pan over low heat for 2-5 minutes, stirring occasionally to avoid burning.
2. Into the blender or food processor, add half a bushel of cilantro, a few slices of jalapeno if using, olive oil, roasted pumpkin seeds and ground black pepper to taste. Pulse the ingredients for 10-15 seconds to get it chopped up well.
3. Add cottage cheese in. Blend until texture appears creamy and there are no seed or cilantro chunks.
4. Garnish with a sprinkle of whole pumpkin seeds. Serve immediately and enjoy!

Buffalo Cauliflower Recipe taken directly from Chef Jane Oliva (janeolivia.com/recipes)

Mhm nothing like bold buffalo flavor to contrast with a creamy, cooling dip like the Copycat High Protein Ranch dip recipe above!

Meat is already found in a surplus of game day appetizers and typically the “star” of the main meal so adding a twist on the typical buffalo chicken wing by substituting it with cauliflower brings a veggie to the table in a flavorful way. Cauliflower is high in fiber, low in calories and packed with vitamin C.

Remember: fiber helps us feel fuller quicker and for longer periods of time so if you are looking to curb your appetite until the big meal but find you are a snacker, this can help keep you satiated until it’s time to eat.

Ingredients:

• 1 head of cauliflower
• ¾ cup of gluten-free flour (can be made with regular flour)
• ¼ cup cornstarch
• 1 tablespoon garlic powder
• ½ teaspoon smoked paprika
• ½ cup milk or dairy free milk (I used unflavored, unsweetened almond milk)
• 1 tbsp of apple cider vinegar
• 2 tablespoons of olive oil
• ½ – 1 cup of buffalo sauce

Kitchen gadgets:

• Knife
• Measuring spoons/cups
• Baking Sheet

Directions:

1. Preheat oven to 450° and prepare a baking sheet with parchment paper.
2. Cut the cauliflower into bite size pieces and set aside.
3. Mix the dry ingredients and spices thoroughly in a bowl using a whisk or spoon.
4. Add in the liquids: choice of milk, vinegar and oil.
5. Mix until it reaches a smooth, pancake batter-like consistency. If the texture feels to thick or thin, adjust it by balancing the ratio of flour to milk.
6. Add all the bite size cauliflower pieces to the wet batter, being careful not to break the cauliflower as you mix and make sure each piece is coated thoroughly.
7. Place the coated cauliflower on the baking tray with space in between each floret and avoid any extra batter on the tray.
8. Bake for 15 to 20 minutes or until golden brown. Flip each piece and bake for another 5 minutes.
9. Pour the Buffalo sauce over the cauliflower and toss with tongs or spatula to coat each piece. Return to the oven for another 5 minutes or until done to your liking.

Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen.  Do not neglect professional advice because of what you may have read in this blog.

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