Super Bowl is second only to Thanksgiving when it comes to consumption of celebratory foods! Although food is a fun part of the festivities, traditional football fare can be high calories, sodium and fat.
This big game can easily throw you off the fitness wagon and crush your New Year's nutrition resolutions. Before you reach for your favourite refreshments, check out these 10 typical game day indulgences with exercise equivalents. Choose truly “splurgewrothy” treats and have a strategy to balance the playing field with some healthy options!
Snack #1: 6 Buffalo wings with ranch dressing
- Calories Consumed: 1,330/6 wing serving
- Exercise Equivalent: doing the wave a whopping 6,480 times or about a 2 hr run!
- Healthier Option: try some chicken skewers that are grilled vs. deep-fried
Snack #2: 2 handfuls of Cheetos (small individual bag)
- Calories Consumed: 320 cal/2 oz.
- Exercise Equivalent: 60 minutes of weight training
- Healthier Option: popcorn sprinkled with Parmesan cheese
Snack #3: 2 slices of pepperoni pizza
- Calories Consumed: 298+ cal/slice = 600 cal for 2 slices
- Exercise Equivalent: 150 minutes in a marching band
- Healthier Option: thin crust pizza with half the cheese and lots of veggie toppings
Snack #4: 1 sloppy Joe
- Calories Consumed: 500+ cal/single serving
- Exercise Equivalent: 60 minutes climbing stadium stairs - my personal favourite!
- Healthier Option: make your own with lean beef and turkey, low sugar sauces with lots of
- veggies and spice
Snack #5: 2 handfuls of mixed nuts or trail mix
- Calories Consumed: 450 cal/half cup
- Exercise Equivalent: 56 minutes of consistent cheerleading
- Healthier Option: keep popcorn and veggies out and easy to reach; keep nuts on the side-lines as great intentional protein snacks vs. mindless munching!
Snack #6: pop
- Calories Consumed: 100 cal/8 oz can
- Exercise Equivalent: 15 minutes of fast footwork drills
- Healthier Option: flavoured water, unsweetened ice tea or plain water with floating fruit for flavor; reaching for a diet pop may save calories but isn't a nutrition option!
Snack #7: baby back rib dinner
- Calories Consumed: 1, 156 cal/serving
- Exercise Equivalent: 123 minutes of team practice
- Healthier Option: try some fajitas with lean chicken or beef packed with veggies and salsa
Snack #8: pita chips & artichoke dip (NOT the healthy option you might think!)
- Calories Consumed: 500 cal/20 chips and 3 Tbsp of dip
- Exercise Equivalent: running 141 football fields
- Healthier Option: keep popcorn and veggies out and easy to reach; keep nuts on the side-lines as great intentional protein snacks vs. mindless munching!
Snack #9: classic potato chips with French onion dip (small serving)
- Calories Consumed: 300 cal/40gm of chips + 2 Tbsp of dip
- Exercise Equivalent: 50+ minutes of half time dancing
- Healthier Option: keep popcorn and veggies out and easy to reach; keep nuts on the side-lines as great intentional protein snacks vs. mindless munching!
Snack #10: fully loaded chili cheese nachos
- Calories Consumed: 1,500 cal/plate (at Applee's)
- Exercise Equivalent: 120 minutes of playing professional football
- Healthier Option: opt for baked chips with salsa for lower fat yet fulfilling that crunch!
Enjoy your Super Bowl Sunday, but consider portion control and balance your football fare with healthy snacks so you can avoid any post-game regrets.
For ideas on half time workouts, quick calisthenics and additional exercise you can fit in the following week to work off Super Bowl super-indulgences, visit www.libbynorris.com.
