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Dietary Game Plan for Super Bowl Parties
Column #525, 2/2/12
by Jake Mossman, Owner of Taos Pharmacy
and Total Health and Wellness Center

If you have diabetes or are really trying hard to improve your diet, Super Bowl parties can be a big challenge. You need to have a Healthy Eating Game Plan.

Don't play on an empty stomach. Eat a small, balanced meal or snack before the party starts. This can help you avoid overeating.

Survey the playing field. Study all the food choices and think about what you are going to have before putting any food on your plate. If you take something you aren't enjoying, don't eat it!

Focus on fundamentals. Choose raw vegetables first and use dip sparingly or not at all. Choose lean proteins that are not breaded or fried. Deli meats, grilled or roasted meats are good protein sources and fill you up. Skip the cheese or eat sparingly. Try to avoid chips and crackers. If you do eat them, don't eat them from the bag — serve yourself a small amount and eat them slowly. Avoid high-fat dips made from mayonnaise or sour cream — choose salsas instead. Put high-fat, high-calorie food on your plate last. Try to fill up your plate with healthy choices first. Check your blood sugar more often during the day. Don't hang out near the food to avoid grazing.

Stay hydrated. Drink water and zero-calorie drinks so you can eat your calories instead of drinking them. Drink alcohol in moderation.

Go into overtime. Exercise on the day of the game. A pre-game flag football game might be a fun new tradition to start. If you over indulge, shake it off and get back on track immediately.

Try this low-fat recipe for baked chicken tenders:

4 skinless, boneless chicken breast halves
2 egg whites, lightly beaten
1 teaspoon finely shredded lemon peel
1/2-cup seasoned bread crumbs
1/4-cup finely shredded parmesan cheese
1/4-cup low-calorie barbecue sauce.

Preheat oven to 400°F. Lightly coat a baking sheet with cooking spray. Cut chicken breasts into strips. Beat together egg whites, 1 tablespoonful water, and lemon peel in a bowl. In a different bowl, combine bread crumbs and cheese. Dip chicken in egg mixture then the crumb mixture. Arrange on baking sheet. Lightly spray with cooking spray. Bake 15 minutes or until chicken is no longer pink (170°F internal temperature). Turn once halfway through baking. Serve with barbecue sauce.

Calories 207, fat 3 gm, carbohydrates 11 gm, sodium 534 mg per serving.

Reference: http://www.diabeteseducator.org/export/sites/aade/_resources/pdf/general/AADE_Game_Day.pdf.

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