Healthy and worst game day dishes

On game day, there's nothing better than enjoying your favorite sport while surrounded by friends, family, and your favorite snacks.

While some game-day foods, such as vegetables, hummus, and baked chicken wings, are rich in protein and fiber to keep you feeling full, other game-day meals aren't as nutritious.

You don't have to avoid your favorite dishes completely, but learning more about specific dishes and how they affect your health can help you make better decisions on game day.

Here are 13 game day foods, including healthy options and game day foods to limit.

While vegetables aren't usually the star of game day, adding them to your plate can provide the fiber, vitamins, and minerals you need in your game day diet.

Vegetable platters are easy to make and can be paired with nutritious dips like hummus or Greek yogurt dip. Fiber-rich crunchy vegetables like celery, bell peppers, carrots, and broccoli paired with protein-rich dips like hummus satisfy salty cravings better than less-healthy staples like potato chips. It will be a much more nutritious method.

Fiber and protein slow digestion and stimulate the release of satiety hormones such as peptide YY (PYY), which tells your body that you've had enough. That's why choosing high-fiber, high-protein snacks at your game day bash can help keep your calorie intake in check.

Although fried chicken wings are delicious, they are high in calories and contain many harmful compounds called advanced glycation end products (AGEs), which are produced during the frying process. AGEs are molecules produced by reactions between sugars and proteins or fats that can cause oxidative stress and inflammation in the body, increasing the risk of disease.

Choosing wings prepared using healthier cooking methods that produce fewer AGEs, such as baking, is a better choice for your overall health. In addition to being lower in calories and AGEs than fried chicken wings, grilled chicken wings are a good source of vitamins and minerals, including B vitamins, zinc, and selenium, as well as protein, helping you feel satisfied after a meal. You can get it.

If you're looking for a delicious game-day snack that's low in calories and carbohydrates and high in filling protein, look no further than shrimp cocktail. A 3-ounce serving of shrimp only provides 84.2 calories, but it's packed with over 20 grams (g) of protein, making it a great way to satisfy your game-day hunger.

In addition to protein, shrimp are rich in vitamins and minerals such as iron, selenium, and vitamin B12, as well as omega-3 fats, which have anti-inflammatory properties.

Shrimp cocktails are a friendly option for those following various eating patterns such as low-carb, paleo, and keto diets, as well as those simply looking for a nutritious, high-protein snacking option. Research shows that choosing high-protein snacks over low-protein snacks can reduce appetite, improve satiety, and reduce calorie intake at subsequent meals.

If you need a last-minute idea for a big-game snack board, consider preparing a fruit and cheese platter. Fruits like berries, pineapple, and apple slices are easy to prepare and rich in nutrients like fiber and vitamin C.

Pairing fruit with protein-rich cheese provides the perfect combination of salty and sweet that many party-goers seek. In addition to protein, cheese is an excellent source of vitamins and minerals. Minerals such as calcium are necessary for skeletal health, muscle function, and many other important functions in the body.

Enjoy satisfying textures and flavors by pairing your favorite fruits and cheeses with soft and hard cheeses like Parmesan, goat cheese, cheddar, and brie.

Chili is a game day staple made with nutritious ingredients like beans, onions, and peppers. Chili is a good option for hungry soccer fans, as it's one of the few foods that provides a completely filling meal during the big game.

Beef chili is a healthy option, but many health experts recommend cutting down on red meat whenever possible, as a diet high in red meat increases the risk of developing certain health conditions, such as stomach cancer. I am.

If you want to reduce your red meat intake, consider making a pot of chicken or vegetarian chili stuffed with fiber-rich beans.

Stuffed mushrooms are a fan favorite that can be made to suit a variety of dietary preferences. For example, you can stuff mushrooms with vegetables and ground turkey for a high-protein, low-carb appetizer, or use beans and cheese for a vegetarian option.

In addition to being low in carbohydrates and calories and rich in fiber, regular consumption of mushrooms increases intake of essential nutrients such as copper, potassium, zinc, B vitamins, and the essential mineral selenium. Research shows it's easy and delicious. It strengthens thyroid function and also acts as a powerful antioxidant in the body.

Rather than dipping your chips in ultra-processed dips, consider snacking on corn-based tortilla chips or plantain chips paired with freshly made guacamole or salsa. Unlike most commercial dips, such as French onion dip, guacamole and salsa are rich in nutritious ingredients known to support health.

For example, guacamole is made with avocado, which is rich in fiber, heart-healthy fats, and vitamins and minerals such as vitamin E, magnesium, and potassium.

Salsa is also a nutritious option and is rich in carotenoid antioxidants such as lycopene. Lycopene has powerful antioxidant and anti-inflammatory properties in the body, and regular consumption of lycopene-rich foods, such as tomato-based products, may reduce the risk of common health conditions such as heart disease. Research shows that there is.

Eggs are often called “nature's multivitamin,” and for good reason. Eggs are a great source of filling protein, healthy fats, and vitamins and minerals such as choline, selenium, and vitamin B12.

Deviled eggs are a popular snack at game day parties because they are made with simple ingredients, delicious, and easy to make. Deviled eggs are a convenient and delicious snack option that pairs perfectly with other healthy dishes that are perfect for big gamers, such as veggies and hummus or fruit and cheese.

Pizza is one of the most common foods served at game day parties. While pizza isn't inherently bad for you, the types of pizza served on game days, such as takeout dough-filled pies, are typically very high in calories, loaded with refined carbohydrates, and added salt. , processed meats, and other ingredients should be limited. healthy diet.

For example, one Papa John's Epic Stuffed Crust Pepperoni, Sausage, and Six Cheese Pizza contains 480 calories and 1,220 milligrams (mg) of sodium, making it a high-calorie, high-sodium food. Many pizzas are topped with processed meats such as pepperoni, sausage, and bacon, which can be harmful to your health if consumed frequently.

To make traditional pizza healthier, choose a thin-crust pizza and top it with vegetables, or make your own pizza at home using nutritious ingredients.

While it's hard to resist game day-themed treats like cupcakes, brownies, and cookies, it's best to limit your intake of desserts and other sweet foods. Consuming too much added sugar is harmful to your health as it increases blood sugar and body fat levels, increasing your risk of developing various health conditions such as fatty liver, heart disease, and type 2 diabetes. There is a possibility.

While enjoying a sweet treat from time to time won't have a big impact on your health, it's best to choose something more nutritious and naturally sweet, such as a fruit or cheese platter, over sugar-laden desserts whenever possible. is. There are also many ways to create your favorite low-carb, high-protein, and high-fiber desserts using ingredients like monk fruit, almond flour, and coconut flour.

If you're a bacon lover, you may want to consider cutting back on this highly popular processed meat product. Research shows that bacon has one of the highest concentrations of AGEs of any other food. Additionally, diets high in processed meats, such as bacon, are significantly associated with many cancers, including colorectal cancer and breast cancer.

Bacon is often used to “wrap” other animal proteins, such as meatballs, sausages, and hot dogs. Regular consumption of bacon and other processed meat products is known to be harmful to health, so it's best to refrain from bacon-themed snacks during the big game. Instead, opt for plant-based options like chicken or turkey sliders, meatballs, or black bean burgers.

With its gooey texture and salty flavor, macaroni and cheese is a soccer fan favorite. Like many foods served at game day parties, macaroni and cheese is often fried and formed into bite-sized pieces for easy snacking.

Fried foods are high in calories and often low in satiating nutrients like protein and fiber. Additionally, fried foods contain a lot of AGEs, which can be harmful to your health if consumed in large amounts.

To satisfy your cheese craving, snack on cheese and fruit, or add cottage cheese to your recipe for a light, protein-rich mac and cheese. It contains 24 grams of satiating protein per cup.

To reduce your added sugar intake on game day, consider cutting back on sodas, sugary cocktails, and other sugary drinks. Consumption of sugary drinks has been linked to many health problems and can have negative effects on things like your liver and teeth.

Stay hydrated during the game by drinking water with fresh lemon or lime juice and choosing low-sugar cocktails and drinks whenever possible.

While most game day parties and social gatherings revolve around spreads consisting of sweet desserts, fried foods, and pizza, there are also healthier options while enjoying the game.

In general, skip popular game day treats like cupcakes, cookies, fried foods, and processed meat dishes and instead fill your plate with healthier options like baked chicken wings, hummus with vegetables, or fruit and cheese. is best.