Guide to a Healthy Super Bowl

Tips and recipes to stay on track this Sunday

Guide to a Healthy Super Bowl - Tips and recipes to stay on track this Sunday
It’s that time of year again— Super Bowl Sunday is this weekend! Typically the spread at a Super Bowl party is full of high-calorie snacks and not-so-healthy options like hot dogs, hamburgers, chicken wings, chips, cookies, beer and more. It can be an easy excuse for people to overindulge and fall off their fitness plan, but you can easily stay on board if you plan ahead!

Whether you are a guest or party host, here are some game day party tips to help you stay on track:

• Start your day off with some activity. Whether you go out for a run or get in a circuit, do something active to help balance out the few extra calories you may consume throughout the day. Not to mention, getting in a workout will make you feel great and possibly reduce the temptation to eat off your plan.

• Ditch the store-bought high calorie and fat dips and make your own! Replace full-fat sour cream and mayonnaise with non-fat Greek yogurt! Try two of my favorite dips: Black Bean Guacamole and Jalapeño Hummus (see recipes below). These make great veggie or baked chip dips everyone will love!

• Replace hot dogs with turkey dogs, and hamburgers with turkey or bison burgers.

• Chips are usually a common snack. Go for the baked options and offer roasted nuts as another healthy snack.

• Serving fries to go with your hot dogs and hamburgers? Ditch the full-fat regular french fries and make sweet potato or yam fries! Simply chop, drizzle olive oil, season and bake!

• Ordering pizza? If you must, be sure to order thin crust and ask to go light on cheese. Better yet, make your own on thin whole-grain dough topped with low-fat mozzarella cheese, lean protein and tons of veggies.

• Ditch the beer and sugary cocktails and if you must, have a clear drink such as vodka and soda water with lemon or lime. Be sure to limit your alcohol, as it can add a ton of extra empty calories! Drink in moderation and couple every sip you take with triple the sips of water.

If you’re a guest and not the host, a few reminders:

Don’t arrive hungry. Hunger can make it difficult to make good food choices— everything looks delicious when you’re starving! Remember to eat before you go.

• Take a walk around and see what food is available before you pick up a plate. Make the best choices based on what is available.

• Go for white meat over dark meat and baked or barbecued over fried options.

• Bring your own dish so you know at least your option is a healthy one! My Black Bean Guacamole or Jalapeño Hummus make for great dips to share at a party!

• Have you ever thought about putting on a game day challenge? Every time the team you’re not rooting for scores, do 20 push-ups or any exercise you choose! Not sure how this will go over with your crowd, but it is worth a try! ;)

The Super Bowl only comes once a year, so rather than focusing on being perfect, focus on making the best possible choices and being prepared, whether you are attending or hosting a party. If you happen to splurge a little, don’t beat yourself up over it and get right back on track the next day! I hope these tips offer you some ideas and fun ways to keep fitness a priority even on game day!

Gina’s Jalapeño Hummus Dip
Guide to a Healthy Super Bowl - Tips and recipes to stay on track this SundayIngredients

1 can (15 oz) chickpeas, (garbanzo beans), rinsed and drained
1/4 cup liquid from garbanzo beans or water
2 tablespoons olive oil
1.5 tbsp tahini paste
2 cloves garlic, minced
3 tbsp fresh lemon juice
1/2 fresh jalapeño with a few of the seeds
salt and pepper, to taste


Place all ingredients into a food processor (or blender) and process until very smooth. You can refrigerate in an air-tight container for about 7-10 days. Garnish with parsley.

Nutrition Information (Entire Recipe)

Calories: 900
Fat: 60 grams
Saturated Fat: 7 grams
Carbohydrates: 75 grams
Net Carbs: 40 grams
Fiber: 25 grams
Protein: 30 grams
Sugar: 2.5 grams

Per Tablespoon (about 20 Tbsp)

Calories: 45 calories
Fat: 3 gram
Saturated Fat: Carbohydrates: 3.5 grams (2.25 gram net carbs)
Fiber: 1.25 gram
Protein: 1.5 gram

Gina’s Black Bean Guacamole

Guide to a Healthy Super Bowl - Tips and recipes to stay on track this SundayIngredients

1 can (15 oz) black beans, rinsed and well drained
1 avocado
6 oz non fat cottage cheese or Greek Yogurt
1 tbsp extra virgin olive oil
1 tsp chili powder
1 tsp dried oregano
2 tbsp dried or fresh parsley
1/2 small onion diced and minced (red or yellow)
1 clove garlic
Salt and pepper to taste


Blend the beans and oil until a pasty consistency. Add remaining ingredients and mix well. Transfer to a bowl and refrigerate until ready to serve. Enjoy!

Nutrition Information (Entire Recipe)

Calories: 950
Fat: 50 grams
Saturated Fat: 7 grams
Carbohydrates: 100 grams
Net Carbs: 65 grams
Fiber: 35 grams
Protein: 45 grams
Sugar: 10 grams

Per Tablespoon (about 48 Tbsp)

Calories: 20 calories
Fat: 1 gram
Saturated Fat: Carbohydrates: 2 grams (1 gram net carbs)
Fiber: 1 gram
Protein: 1 gram

Gina Aliotti

Gina Aliotti is the owner of Gina Aliotti Fitness and co-founder of Devotion Nutrition. She is a professional Figure competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist and fitness consultant. Her passion is to inspire, motivate and teach people how to stay devoted to living a healthy lifestyle, no matter where they are in their journey. Since having her two kids, Gina has adopted NO GYM workouts, proving that it doesn’t take a gym to reach your goals.

Find more of Gina on:

Gina's Website
Devotion Nutrition

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