Snack smart for the big game

Football analogies abound this time of year. But it’s true that if you don’t formulate an eating strategy for Sunday’s big game, you could be on the losing end when it comes to sticking with your health goals.

Some surveys suggest that during the three hours spent watching the final matchup between two great teams, the average armchair quarterback will consume up to 3,500 calories. What’s more, that doesn’t take into account any other meals during the day, or beer and soda consumption.

“Take the time before this Sunday and think about your strategy,” says Melissa Hughes, a registered dietitian and wellness program manager with Sharp Rees-Stealy’s Center for Health Management. “Make a winning game plan before you kick off your game-time eating.”

Here are a few of Hughes' top game day tips:

• Exercise before the game to offset some of those extra calories.

• Drink light beer, sparkling water or unsweetened iced tea. Avoid sweetened drinks, like soda and juice.

• Use small plates to put your food on instead of munching straight from the dish. This will help you to be more aware of how much you're eating.

• Instead of regular high-calorie dips, try a yogurt-based dip or use no-sugar-added salsa.

• Nuts are nutritious, but the fat and calories add up quickly. Consider serving air-popped popcorn flavored with herbs and spices instead.

• Replace fried mozzarella sticks with baked or grilled chicken skewers, seasoned with spices rather than breading.

• Use veggies such as sliced cucumbers, endive, jicama, bell peppers, carrots and celery for dipping, instead of chips and crackers.

• Dish out a variety of olives, which are low in calories and rich in healthy fats.

• Fill at least half of your plate with fresh fruits and veggies.

Whether you’re hosting a viewing party or watching alone, click on the links below to try Sharp Health News recipes that focus on heart health or are easier on the waistline:

• Sriracha Buffalo cauliflower bites: These vegetarian buffalo wings feature cauliflower and Sriracha and are a healthier alternative to chicken wings.

• Air-fryer lumpia: While lumpia, the popular Filipino meat and veggie-filled roll, is usually deep-fried, this version is healthier, thanks to the air fryer.

• Simple guacamole: These sweet and savory add-ins can take your basic guacamole from good to great.

• Cowboy caviar: Cowboy caviar, also known as Texas caviar, mixes beans with zesty veggies and is served with tortilla chips.

• Sun-dried tomato hummus: This tasty dip tastes great with cool, crisp veggies and is part of a heart-healthy diet.

• Weeknight charcuterie: Why should wine bars have all the fun? Get creative with a combination of veggies, meats and cheeses.

• Watermelon salad: Combine mozzarella and basil or feta and mint for two different takes on this summer watermelon salad.

• Oven-baked chicken taquitos: This chicken taquito recipe is lighter than fried versions, and the beans and chicken make it high in protein.

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