Colleen Woods, MS, RDNWhat's the most popular Super Bowl Food in your state?
Every year, Google Trends publishes a map of the nation's most popular Super Bowl foods searched by state. Check out your state's favorite Super Bowl food as of 2021 below.
Smart Super Bowl Snacks
Whereas Super Bowl has been known as much for the finger foods as it has for the actual game, we may be at a crossroads in the focus. Could it be that people are looking for healthier options? Or maybe they're just getting more creative with their potlucks.
As you think about what to eat during the big game, consider that depending on the source, Americans tend to consume between 2,400 (Time) and 8,000 calories (Pickwise) just during those four hours. These are more calories than what we need in a day (or four days for many people)!
Here are ideas on how to snack smart during Super Bowl without compromising flavor or socializing.
Saturated Fat
Let's attack the fat first. Fat provides 9 calories per gram (versus carbs and protein which only provide 4 calories per gram). Fat is the best place to reduce your calorie consumption during the Super Bowl.
According to Time, Americans can eat as much as 121g of fat during the game. The Dietary Guidelines for Americans 2020-2025 recommend no more than 10% of your calories coming from saturated fat. For someone on a 2,000 calorie diet, that would be about 22g of saturated fat for the day.
Sources of saturated fat during Super Bowl often include dips made with sour cream and/or mayo, skin from chicken wings, cheese on pizza, cheese in dips, cheese in jalapeno poppers, cheese in...you name it! There's also butter in brownies and cookies.
To cut back on the saturated fat:
Replace sour cream with a low-fat or non-fat Greek yogurt. This will provide the same texture, but a slightly tangier flavor. Most people can't notice a difference.
Try skinless wings or buffalo cauliflower.
Guacamole. Serve a simple guac made with avocado and lime juice. You can optionally add garlic and diced tomato. Avocado is a healthy unsaturated fat.
And skip the cheese! There are plenty of other foods to try that you won't miss cheese. The cheesy foods like dips, pizza, and jalapeno poppers are where a lot of fat and calories add up.
Try this Veggie Quiche made without cream or Low-Fat Fro-Yo Berry Bites.
Carbs
Carbs are not the enemy, but with a feast of snacks to choose from, it's a good idea to choose carbs wisely.
We're not going to pretend that Super Bowl watchers look forward to eating vegetables during the game, but here are some realistic ways to get some nutrients in while enjoying fun snacks:
Salsa with whole grain chips is one of the most popular Super Bowl snacks and won't spike blood sugar or add saturated fat. Salsa is a vegetable serving and the whole grain chips provide fiber, protein, and other nutrients.
Popcorn is another whole grain that can be served and offers less calories than tortilla chips. Instead of buttered popcorn, try adding spices like cinnamon, rosemary, smoked paprika, or hot sauce.
Make a veggie board. Charcuterie boards are trending now and can be a fun way to deliver a variety of fruits, veggies, and nuts. You can even throw in dark chocolate if you want!
Buffalo cauliflower can replace wings and add a vegetable to your snack display. Simply spice up the cauliflower with paprika, garlic and onion powder, bake for 20 minutes, and then add the buffalo sauce. Bake the sauce on for an extra 10 minutes and your snack is ready to serve.
Try Zesty Southwest Salsa made in 5 minutes or Broccoli Walnut Salad.
Protein
Lean protein is the name of the game. Protein in itself is a healthful part of the diet, but when it comes with saturated fat, it adds to high LDL cholesterol and triglycerides, as well as calories. Here are some lean protein ideas for Super Bowl:
Saturated fat hides in the skin of chicken. Try baking skinless chicken wings or reducing your portion of wings.
Instead of highly processed meats like pepperoni, salami, or sausage, consider mushrooms on pizza or nuts on your charcuterie board.
Sliders are popular in some states. These can easily be made with a leaner meat like turkey, swapped out for a veggie burger made with black beans or sweet potatoes, or even using a branded plant-based patty such as Dr. Praeger's California burgers (these are actually made with veggies!).
Make chili with turkey or beans and top with no-fat sour cream.
Try Meatless Tacos or Jackfruit Enchiladas.
Dessert
Try these dessert recipes that cut back on sugar and fat:
Low Sugar, Low Fat Chocolate Chip Cookies (gluten-free, nut-free option)
Copy Cat Samoas (gluten-free, vegan, nut-free option)
Gingerbread Snowballs (gluten-free, vegan)
Oatmeal Berry Bars (gluten-free, vegetarian, nut-free option)
No Monkey Business Banana Bread (gluten-free, vegetarian, nut-free option)
Most Popular Super Bowl Foods by State
Check out your state's favorite Super Bowl recipe in the map below and feel free to leave a comment! For more recipe ideas, visit ZEST Nutrition.
Whatever you do on Sunday, enjoy yourself and be healthy!
My favorite states:
Alaska: Beef Stew
Arizona: 7 Layer Dip
California: Cheese Burger Sliders
Colorado: Chili
Delaware: Prawn Toast
Washington, D.C.: Mochi
Florida: Chicken Wings
Georgia: Korean BBQ
Hawaii: Hawaiian BBQ Chicken
Louisiana: 7 Layer Dip
Maryland: Deep-Fried Wingettes
Michigan: Chicken Wings
Missouri: Buffalo Chicken Dip
New Jersey: Buffalo Chicken Dip
New Mexico: Cuban Sandwich
New York: Buffalo Chicken Dip
Oregon: Pasta Fagioli
Pennsylvania: Cuban Sandwich
South Carolina: Meatballs
Tennessee: Chili
Utah: 7 Layer Dip
Virginia: Charcuterie Board
Washington: 7 Layer Dip
If you live in CA, CO, AZ, MI, or VA, you can make a virtual appt. with a Registered Dietitian at ZESTNutritionService.com.