Have you ever wondered why foods that are notoriously bad for you are eaten at large sports parties and other large gatherings? Food usually brings people together and connects them with friends and fun. . In some cases, people get more excited about the food, healthy or not, than the game itself.
Some of the most popular foods people bring to parties include:
- Lots of nachos
- fried chicken wings
- takeout pizza
These foods are often culprits too, high in fat. Each of these options contains 600 to 1,000 calories in a typical party-sized portion. For example, two all-meat pizzas contain 720 to 940 calories and 34 to 56 grams of fat. If you add nachos, you'll be eating another 600 calories before you even get to dessert.
negative effects of unhealthy food
On average, partygoers burn an entire day's worth of calories during these events. Loading with high fat and salt may cause a temporary increase in blood pressure and an increase in blood lipids. Usually, you should be able to recover from such spikes without too much difficulty. However, it can be more serious if you have heart disease or diabetes.
Overeating can also lead to weight gain, especially in the abdomen, which can increase your risk of heart disease and diabetes. Thankfully, healthier party food alternatives are available that are nutritious and delicious.
Healthier food options for your next party
You don't have to sacrifice nutrition for deliciousness. Some alternative options are:
- fruit skewers or fruit plates
- infusion or carbonated water
- Homemade trail mix made with whole grain cereals and low-sodium nuts and seeds
- low-fat yogurt-based dip
- Popcorn
- roasted chickpeas
- Vegetable tray with hummus
Try putting a healthy spin on your in-game favorites.
- Bake or air fry chicken wings instead of frying them in oil.
- Instead of serving an all-meat pizza, stuff your homemade whole-wheat or cauliflower crust with vegetables.
- Instead of cheesy nachos, try replacing whole grain chips with salsa, pico de gallo, or black bean and corn dip.
Find balance with your food choices
You can enjoy your meal while rooting for your favorite team. However, refraining from eating often leads to binge drinking later on. Balance is the key.
Try these tips at your next party.
- Evaluate your options.
Decide what you want to eat and be careful to stick to that choice. - First, fill your stomach with vegetables.
This makes you feel full and limits your intake of high-calorie foods. - Find the best seat in the house.
I don't want to go eat there again, so find a place to sit away from the dining table. - Reach for the jug.
Drinking water can help you feel more satisfied while eating less. Alcohol lowers your inhibitions and makes you more likely to overeat. - please take it easy.
The slower you eat, the more full you will feel and the more you will enjoy your food. - Please pay attention to the portion size.
Choose smaller plates to make it easier to manage portion sizes. This makes a big difference in the calories you burn.
Watch this video for healthy eating tips for your next party.
If chicken wings are your favorite party food, try this recipe at your next gathering. Using skinless, boneless chicken breasts instead of chicken wings can cut fat and saturated fat in half and reduce calories by more than 100.
boneless chicken tenders
For 4 people
strip:
4 4-ounce skinless, boneless chicken breasts, each cut into 4 strips
1 egg
1 cup breadcrumbs
1/2 teaspoon salt
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon white pepper
spray oil
sauce:
1 cup buffalo sauce or your favorite wing sauce
Preheat oven to 450°F. Grease a baking sheet well with spray oil. Trim all visible fat from the chicken and cut the breast into quarters. Whisk the eggs in a bowl. In a separate bowl, combine bread crumbs and dry seasoning. Coat chicken with egg and sprinkle with seasoned breadcrumbs. Shake off any excess breadcrumbs and place the chicken breasts on a baking sheet. Lightly coat chicken with spray oil. Bake until chicken reaches 165°F and is just firm to the touch, 10 to 15 minutes.
Heat buffalo sauce in a sauté pan and add chicken tenders to the sauce. Serve with low-calorie dressing as a dip.
Nutrition information per serving (3 chicken strips): 362 calories, 10 grams total fat, 254 milligrams sodium, 41 grams total carbohydrates, 27 grams protein.
Christy Wempen is Registered dietitian nutritionist Nutrition in Mankato, MN.