6 Tips — and a Recipe — to Beat the Super Bowl Spread

Whether you're most excited for the cutting-edge commercials, the halftime show or the actual football game, everyone who will watch Super Bowl 50 can agree the event is all about the snacks. According to the USDA, Super Bowl Sunday is one of the biggest feasting days of the year, second only to Thanksgiving Day. Tweet this In fact, many will consume more calories during the game than they need within an entire 24-hour period.

But, instead of gorging on so many nachos and wings that you're full before kickoff, follow these six easy tips to maintain control of the Super Bowl spread. Tweet this

Balance Your Day

Start your day with stellar choices to balance out your super intake to come. Begin your day with a veggie-packed omelet or steel cut oats prepared with walnuts and fruit. At lunch, have a broth-based vegetable-and-bean soup or a salad topped with lean protein.

Compensate for the Calories

To balance out the extra calories you will consume, step up your output. Fit in an extra walk or jog, play a game of flag football or take a pit stop at the gym before finding your way to the couch. 

Keep Your Super Spread Out of Arm's Reach

Remove yourself from temptation by picking a seat that is not next to the snacks. This will help to limit the mindless munching that can occur in front of the TV.

Be Picky with Party Fare

Remember, you do not need to sample everything! Scan the buffet first, then fill up half your plate with low-calorie vegetable and fruit dishes, leaving less room for higher-calorie indulgences.

Limit the Libations

Slow down the rate of drinking alcohol by picking up a calorie-free beverage, such as water or unsweetened tea, between each alcoholic beverage.

Contribute a Lighter Dish

When choosing what to bring to a potluck event, choose nutrient-dense over calorie-dense foods. For instance, pair fresh vegetable crudités with Greek yogurt-based dip, spicy salsa or creamy hummus. Instead of frying, grill your proteins for an extra flavor boost. Or, prepare a chili (like the Pumpkin and Black Bean Chili, below) that is rich in lean protein and fiber.

Pumpkin and Black Bean Chili Tweet this

Recipe by Morgan Davis, RD, CSSD, LDN


  • 1 pound grass-fed 90-percent lean ground beef
  • 1 tablespoon olive oil
  • 1 red bell pepper, diced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1 tablespoon dried oregano
  • 1 teaspoon chipotle pepper powder
  • ¼ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 14½-ounce can fire-roasted diced tomatoes
  • 1 14½-ounce can black beans, rinsed and drained
  • 1 14½-ounce can pure pumpkin purée


  1. In a frying pan, brown ground beef over medium heat, about 5 to 8 minutes.
  2. In a large pot, heat oil over medium heat. Sauté bell pepper, onion, garlic until tender, about 5 minutes.
  3. Stir cumin, chili powder, oregano, chipotle powder, salt and pepper into veggies.
  4. Add tomatoes, black beans, pumpkin and browned beef to pot.
  5. Bring to boil, turn heat down and simmer on low for 30 minutes. Serves 6.

Cooking Note

  • If the chili is too thick after 30 minutes of simmering, add ¼ to ½ cup water to reach desired consistency.
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Morgan Davis
Morgan Davis, RD, CSSD, LDN, is a Wilmington, N.C.-based dietitian and owner of Fork to Fit LLC. Follow her on Facebook, Pinterest and Instagram.