Super Bowl Fat: If you want to, you can eat healthy and fight ? Local ...

?Everything in moderation? is an adage appropriate for food and drink consumption during today?s Super Bowl festivities.

Making ?everything?? healthy for the football fans who huddle up around the television to watch the game doesn?t take a lot of effort.

But working off the extra calories of splurge-worthy junk food can mean dedicating more time than usual to exercise.

So, instead of using sour cream in a dip recipe, use plain low-fat yogurt, suggests Katarina Yackley, health and human sciences educator for Purdue Extension-Vigo County.

?Instead of queso, use salsa. Shop for baked chips, and low-sodium chips,? Yackley said.

Aimee Janssen-Robinson, associate director for wellness at Indiana State University, agreed that moderation is key to enjoying snack foods and alcoholic beverages.

?If you are eating healthy the majority of the time, moderation is the key, indulging is not as bad as it could be,? she said.

Having healthy food options is good for any party. So if there is a tray of fried foods, have a tray of fresh veggies as well, she suggested.

Janssen-Robinson also noted that alcohol has empty calories that offer no nutritional value, and a lot of people are not aware of that.

?The calories from alcohol stay with you,? she said.

Among the other food choices that support a healthier diet are simple things such as baking chicken and using spices rather than deep frying, or ordering thin crust pizza rather than deep dish, which has more carbohydrates. And consider veggie toppings on pizza rather than meat and extra cheese.

Eating just a few potato chips rather than an entire bag is definitely preferable. And watching out for high-fat dips and dressings such as mayonnaise is important.

A partygoer who over-indulges and regrets the additional calories should consider increased exercise to work off added weight gain, she said.

With that in mind, a New York ?diet detective? has issued an analysis of what it takes to burn off typical game-day snacks.

Charles Platkin, assistant professor at CUNY School of Public Health at Hunter College and editor of DietDetective.com, offers exercise equivalents for some popular snacks:

? To burn off just two handfuls of potato chips would take a run down 49 football fields.

? Doing ?the wave? 6,389 times will burn off six loaded potato skins.

? Three pigs in a blanket are equal to playing catch with a football for 68 minutes nonstop. Each hot dog wrapped in a crescent or biscuit adds up to 66 calories. A fit tip is low-calorie hot dogs with low-fat crescent dough.

? Three slices of meat lover?s pizza equals 1,229 minutes of ?Tebowing,? according to Platkin, referring to the Denver Broncos quarterback.

?That?s more than 20 hours of continuous praying to burn off those calories. Each slice is loaded with high-calorie meats, including pepperoni, ham, beef, bacon and sausage.?

Instead, try cheeseless pizza with plenty of veggies ? broccoli, spinach, tomatoes, zucchini, mushrooms or even artichoke hearts ? on top. Also, avoid personal pan and stuffed-crust pizzas: The thick, oily crust adds fat and calories.

? Six bottles of Budweiser beer equal doing ?the wave? 4,280 times. Each beer has 145 calories. An alternative is to drink light beer.

? One deviled egg equals 12 minutes of cheerleading. Deviled eggs are made with mayonnaise, which is very high in calories. Instead, use low-fat mayo, or just hard-boiled eggs with hot sauce.

? One extra crispy chicken breast and one extra crispy drumstick are equal to 203 touchdown dances in the end zone. Deep-fried chicken is very high in calories, especially the extra crispy kind. It is better to bake skinless chicken and use whole-grain bread crumbs.

? Ten potato chips with french onion dip equal 134 minutes of dancing to Madonna during the half-time show. Each chip is 10.5 calories, and every dip of dip is 60 calories. Instead, make dip with low-fat mayo or nonfat yogurt.

? Just one peanut equals coaching football for a little over a minute. One peanut has about 5.5 calories. A handful of about 30 peanuts is 166 calories. Nuts are healthy, but high in calories. Platkin suggests keeping nuts in a small bowl, and not sitting the bowl within arm?s reach.

?Try to eat one at a time,? he said of peanuts. ?Don?t shove a handful in your mouth all at once.?

Lisa Trigg can be reached at (812) 231-4254 or lisa.trigg@tribstar.com.

Source: http://tribstar.com/local/x2009901288/Super-Bowl-Fat-If-you-want-to-you-can-eat-healthy-and-fight

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