Give snacks a healthy kick

Photo credit: Urbanite

By Lucy Cohen Blatter

For many of us, Super Bowl Sunday is as much about the food as it is about the game. While calorie bombs such as nachos, chicken wings and meat heros are tradition, watching the game doesn’t have to wreak havoc on your waistline.On Super Bowl Sunday, like the rest of the year, it’s all about moderation, and filling up on healthy foods.

“You can have your indulgences, just try to fill up on the good stuff,” said Del Monte’s resident nutritionist and dietitian, Laura Molseed Ali.

Adding low-sodium canned corn to chili and bean dips and more vegetables to pizza are easy ways to up the nutritional value of problem foods, Ali said.

Also, step away from the buffet table. “Do a survey of the table and graze the space. Otherwise you’re more likely to munch and pick at the table mindlessly, without even knowing you’re doing it,” said Nancy S. Hughes, author of the “1,500-Calorie-a-Day Cookbook.”

“The best thing to do before going to a party is to eat something, so you’re not ravenous when you get there,” Hughes said. “Have something small and a glass of water before you go.”

Matt Goulding, Men’s Health’s food and nutrition editor and co-author of “Eat This, Not That!,” recommends starting with a bowl of three-bean chili and a beer. This way you start the festivities satisfied, not ravenous.

Goulding pointed to some foods to always steer clear of: store-bought guacamole is. “There’s a huge business of guacamoles that have almost zero avocado in them. They are high in oils and contain strange carbohydrate fillers.”

Italian combo heros should also be avoided. “They usually come with salami, capicola, mortadella, bologna and provolone cheese. That’s nearly a day’s worth of sodium.”

Goulding said substituting them with almost any other kind of sub saves calories, fat and sodium.

The only exception to that rule: tuna. “Tuna and salad are great things by themselves, but tuna salad is not,” he said.

Recipes:

Men's Health's 3-Bean Chili

YOU WILL NEED:

1 tablespoon olive oil

1 small onion, diced

1 pound lean ground turkey breast

1 14 1/2 -oz can diced tomatoes with jalapenos

1 10-1/2 oz can chickpeas, drained

1 10-1/2 oz can black beans, drained

1 10-1/2 oz can kidney beans, drained

1 10-1/2 oz can low-sodium chicken broth

1/4 teaspoon salt

1/4 teaspoon cumin

1/8 teaspoon cinnamon

1/8 teaspoon cayenne

HOW TO MAKE IT:

In a large pot, heat the oil on medium-low. Add the onion and saute until soft (about 3 to 5 minutes). Add the turkey and brown it (about 5 minutes). Add the remaining ingredients. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes.

Del Monte's Fiesta Corn and Black Bean Toss

SERVES 4-6 PREP 10 min.

Ingredients:

1 can (15 ¼ oz.) DEL MONTE® 50% Less Salt Whole Kernel Corn, drained

1 can (15oz.) black beans, rinsed and drained

½ cup green onions, sliced

1 can (14 ½ oz.) DEL MONTE Petite Cut Diced Tomatoes with Zesty Jalapenos, drained

2 Tbsp. oil

½ tsp. ground cumin (optional)

Directions:

1. Combine all ingredients in medium bowl.

2. Toss. Garnish with cilantro and serve with squeeze of lime juice, if desired.

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