Super Bowl Fiesta

Super Bowl Sunday is filled with fabulous football, friends and/or family and usually a barbeque including heavy, high fat, high salt, and high calorie foods!! Besides watching the game, eating (and drinking) are the main events! You might be wondering, “how can I eat healthy on Super Bowl?!”

Can you believe that it is the biggest day of pizza delivery and consumption of the year??! Papa John’s is expecting (and preparing) to sell 1 MILLION pizzas (35% increase in sales) for the Steelers vs. Packers Super bowl game. Now that’s a lot of cheese!!

I enjoy the football, friends and family, however the food can be healthy and still enjoyable. A few bites of the “bad stuff” (beef, ribs, brauts) are okay in moderation (you have to treat yourself once in a while right?!). The biggest thing is PORTION CONTROL. Fried foods and pizza, chicken wings, steaks, nachos, hot dogs, cheeseburgers, and desserts (brownies and cookies) are the most common culprits on Super Bowl Sunday…putting you at greater risk of heart disease, high blood pressure and weight gain. This year make it a goal to add some color with fruits and vegetables (a few carrots and celery with hummus to start can’t hurt!) to your plate… and of course a few bites of the “bad stuff.”

Here are some healthy alternatives to bring to the Super Bowl Party:

1. Seven Layer Hummus Dip


  • 10 oz. hummus
  • ½ English cucumber, chopped
  • 2 medium tomatoes, chopped
  • ½ cup feta cheese, crumbled
  • ¼ cup kalamata olives, pitted and chopped
  • ¼ cup parsley, chopped
  • ¼ lemon


    1. Layer hummus, cucumber, tomatoes, feta cheese, olives, and parsley in a small dish. Squeeze lemon wedges over the dip.
    2. Serve with whole wheat crackers (Kashi, Ak-Wak, Wasa, Everything pretzel thins, etc), reduced guilt pita chips, blue corn tortilla chips, spicy soy and flaxseed chips (Trader Joe’s), or pop chips.
    3. Yields ~8 servings. Enjoy!

2. Black Bean and Corn Salsa:


  • 1 can black beans (reduced sodium)
  • 1 can corn
  • ½ cup pre-made salsa
  • 2 tbsp. low fat cottage cheese
  • 1 diced cucumber
  • 1 diced Vidalia onion
  • 2 diced medium tomatoes (or handful of Cherry tomatoes)
  • ½ head Romain lettuce
  • 1 ½ tbsp minced cilantro
  • 1 diced poblano pepper
  • 2-3 jalapeno peppers (optional)


    1. Rinse the can of black beans and corn and add them to a large bowl.
    2. Add the cucumber, onions, tomatoes, lettuce, and peppers to the beans and corn and mix together. Please note that you can mix and match veggies based on your preference.
    3. Add the cottage cheese and salsa. Mix.
    4. Top with the cilantro.
    5. Enjoy with a fork, spoon, blue corn tortilla chip or corn tortilla.


3. Healthier Version of Guacamole


  • 2 large avocados- cubed (not mashed)
  • 2 tablespoons of lemon juice
  • 2 tablespoons of red wine vinegar
  • 3 cloves of garlic minced- fresh (not from the jar)
  • ½ teaspoon red pepper flakes or Tabasco if you like it spicy
  • ½ teaspoon dried oregano
  • ¼ cup chopped fresh cilantro
  • ¼ cup chopped fresh parsley
  • 2 tablespoons olive oil, with a dash of salt and pepper



    1. Combine juice, vinegar, garlic, red pepper flakes, Tabasco and salt and pepper.
    2. Whisk in oil, and then stir in cilantro, parsley, and oregano.
    3. Fold in cubed avocado (do not mash).
    4. Serve with spicy soy and flaxseed chips, blue corn tortilla chips, or toasted pita triangles.

Happy Super Bowl Sunday!!! Who are YOU ROOTING FOR….?!

To learn more about healthy options, MEAL planning, and adding more variety to your diet, schedule an appointment with Courtney Walberg, Registered Dietitian and Founder of Nutrition For Body And Mind.