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Don't let the big game sack your diet

By Mary Shedden

Media General

Published: February 5, 2010

You're a month into your New Year's diet, and eating smarter is finally becoming routine.
But now, suddenly, you're faced with the ultimate temptation: an invitation to a Super Bowl party. "Don't bring a thing," your friends say.
Those used to be your favorite pre-party words. But now you dread bumping up against a food buffet with loaded nachos, Buffalo wings and blue cheese dressing, pulled pork sliders, cocktail wieners and buckets of ice cold beer.
Don't fret. You don't have to abstain or fear a complete collapse of the progress you've made, says Barbara Roberts, a registered dietitian and nutrition consultant with the Hillsborough County Health Department. The key is to enjoy noshing in small portions.
"Aim for a max of 1,000 calories from the Super Bowl snacks, and try to keep the other two meals for that day under 500 calories each," she says. The daily recommended calorie total for American adults is 2,000 calories a day.
Obviously, the party snacks won't include nutritional labels, but there are some good rules of thumb to understanding the fats, carbs and calories that end up on your plate.
One of the most popular and most nutritious choices likely on the buffet is boiled shrimp and cocktail sauce. A half pound of fat-free shrimp translates to 140 calories and just 2 grams of carbohydrates. A 2-ounce serving of cocktail sauce adds just 60 calories.
Deep-fried foods, or those loaded with cheese, are going to cost you the most in the fat and carb categories. So nibble on tiny portions of chicken wings or cheese pizza if you wish. Even red flag foods — nachos with cheese, beans, ground beef and peppers — can be eaten, although you'll pay a caloric price, says Charles Stuart Platkin, founder of www.DietDetective.com.
"Just six nachos will cost you about 569 calories — not to mention the sour cream and guacamole for another 150 to 300 calories," he says. He suggests putting six restaurant-style chips, at about 14 calories each, on your plate, along with salsa that's always low in calories. If you want more, you'll have to make the effort to get off the couch, and thus burn off a few calories.
If you can bring something to the party, Roberts suggests tweaking some standards. Try nachos with low-fat cheese, beans, onions, bell peppers and tomatoes; make chili with extra-lean ground beef, extra tomatoes and beans; whip up artichoke dip using low-fat mayo and low-fat parmesan cheese; and look for turkey versions of cocktail wieners.
The biggest calorie savings can be made over at the bar, Roberts and others agree. Though fat-free, alcoholic drinks and non-diet sodas are loaded with sugars and calories. A 16-ounce Coke or a Heineken beer will run you 200 calories each — and few party-goers limit themselves to just one.
"Try to cut calories with the beverage options of unsweetened tea, diet sodas or water, and keep the beer and wine calories in check," Roberts says.
Eric Plasker, author of "The 100 Year Lifestyle" (GPP Life, $16.95), says there's another alternative: Increase your exercise intensity to compensate for the added calories. It's good for you and makes those Super Bowl game food decisions a lot less stressful.
"Make sure to get in a good workout on Friday, Saturday and Sunday before the game," he says. "That way, you can compensate for the extra intake and get out without weight gain."

How to party hearty and healthy at Super Bowl buffet
Don't skip a meal thinking it will offset what you eat at the party. If you're hungry, you'll likely eat more of that high-calorie party food than you would if you fill your stomach with something healthy at home.
At the party, load up your plate with veggies. (But take it easy on the dip.)
Head for the table with the non-alcoholic drinks. Alcohol can stimulate your appetite and contains a lot of empty calories. Try alternating a sip of wine with a sip of water.
If the party is at your house, send leftovers home with your guests.
Finger foods are dangerous because they're easy to pop into your mouth without thinking. Don't hang around the buffet table to graze. Fill your plate with small portions and step away.
Try baked wings instead of fried. And if you can't enjoy your wings without blue cheese or ranch dressing, use the low-fat kind.
Wear clothes that fit, and pay attention if the waist starts to feel too tight. (No fair cheating with elastic waist pants!)
If you're the kind of person who must end your meal on a sweet note, save the fruit plate for last.
Sources: www.webmd.com; Eric Plasker, author of "The 100 Year Lifestyle"; Susan Burke March, author of "Making Weight Control Second Nature

Super Bowl diet tips
Staring down the Super Bowl buffet from hell? Barbara Roberts, a dietitian at the Hillsborough County Health Department, suggests two options for people who can't resist the mega-carb, mega-calorie selections. (Totals do not include soda, beer or other beverages.)
If you're shooting for 1,200 calories or less:
2 tablespoons artichoke dip with 1 ounce of Wheat Thins
1/2 pound steamed shrimp, with 2 ounces of cocktail sauce
6 Buffalo chicken wings
3 to 4 nachos or 9 cocktail wieners
1 pulled pork slider
If your goal is fewer than 800 calories:
1 tablespoon artichoke dip, with 1 ounce of Wheat Thins crackers
1/4 pound steamed shrimp, with 1 ounce of cocktail sauce
6 Buffalo chicken wings
3 to 4 nachos
1 slice cheese pizza or 7 cocktail wieners

The nutritional numbers
How many calories, fat grams and carbs do your favorite Super Bowl snacks pack?
Nachos, 9 ounces (6 to 8 chips with cheese, beans, ground beef, peppers)
Calories: 570
Fat (grams): 31
Carbs (grams): 56
Pizza, 1 slice (Classic pepperoni, Domino's)
Calories: 210
Fat (grams): 8
Carbs (grams): 25
Buffalo chicken wings (12 per order, Champps Americana Café, no dressing)
Calories: 256
Fat (grams): 24
Carbs (grams): 10
Pulled pork sliders (1 order of four sliders, Champps Americana café)
Calories: 1032
Fat (grams): 44
Carbs (grams): 95
Cocktail wiener, 1
Calories: 30
Fat (grams): 3
Carbs (grams): 5
Chili, beef, 1 cup
Calories: 280
Fat (grams): 11
Carbs (grams): 24
Shrimp, raw 1/2 pound
Calories: 140
Fat (grams): 0
Carbs (grams): 1.5
Cocktail sauce, 2 ounces
Calories: 60
Fat (grams): 0
Carbs (grams): 15
Cheese quesadilla (Taco Bell)
Calories: 490
Fat (grams): 28
Carbs (grams): 39
Hot parmesan-artichoke dip, 2-tablespoon serving
Calories: 140
Fat (grams): 13
Carbs (grams): 2
Crackers, original Wheat Thins, about 1-ounce serving
Calories: 140
Fat (grams): 5
Carbs (grams): 0
Potato skins (1/4 potato skin, cheese, bacon, sour cream, onion)
Calories: 100
Fat (grams): 6
Carbs (grams): 9
Sources: Kraft Foods, The Calorie King, Calorie, Fat & Carbohydrate Counter, Champps Americana Café