Avoid Your Own Inflate-Gate On Super Bowl Sunday
About the time the clock is winding down on the Super Bowl game, you may have consumed 3,000 calories or more.
Personal foul, excessive snacking.
Super Bowl Sunday surpasses even the holidays for single-day caloric consumption in the United States. Super Bowl Sunday can be hard on your waistline and also makes your heart work harder to digest those calories.
To put the traditional Super Bowl penalties into perspective, here are a few favorites of Super Bowl parties and their approximate calories:
10 cocktail size sausages with barbeque sauce .... 360 calories
10-12 nacho chips with beans, beef, sour cream and cheese ... 600 calories
2 loaded tacos .... 700 calories
6 spicy chicken wings .... 440 calories
2 ounces of chips with dip ... 400 calories
3 light beers .... 330 calories
1 piece of chocolate cake (3 ounces) ... 312 calories
That is how you get to 3,000 calories, or about 1,000 more than are necessary on a daily basis for an adult.
"It will take some serious exercise to work off that many calories,’’ said Rachel Fargher, dietitian, Genesis Center for Weight Management. ''Walking at a good pace burns off about 100 calories per mile so it’s going to be a long walk to burn off those 3,000 Super Bowl calories.
“Exercise has many health benefits but by itself is not an efficient means of weight loss. Weight loss also requires smart nutrition.”
Here are some tips from Fargher to help you score physically and nutritionally at your Super Bowl party:
• Warm-up like the players. Go for a walk, go to the gym, clean the house. Halftime festivities take 40 minutes or more. That's enough time to burn off 200 or more calories on a treadmill, a bike, or on a fast walk through the neighborhood.
• Choose healthier snacks. Make sure you've got vegetables and fresh fruit available. There are thousands of recipes out there for healthy snacks.
• Portion control. Pick the smaller plate and try everything you want, but take smaller portions.
• Replace soft drinks and beer with water.
• Don't "save'' calories. Don't skip breakfast or lunch before the game. You'll be too hungry by the time the first of about 70 beer and snack commercials come on the television and you'll be more likely to make bad food choices.
• Adjust the recipe. For example, use ground turkey for the chili and tacos. Use low-fat cheese and sour cream. Choose the low-fat dips and chips. Make a vegetable soup instead of chili.