NDSU Extension Service - Burleigh County

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Your Game Plan for Healthy Eating!

We all know that the Big Game on Sunday is not just about the game – it’s about the food! After Thanksgiving, super bowl Sunday is the second largest day for food consumption in the United States according to Wikipedia. Here are some tips to stay healthy and “win” the Big Game. Megan Myrdal, LRD, RD

Step 1 – HAVE A PLAN

EQUIP yourself with low-calorie beverages and healthy munchies for the game - fresh fruits and vegetables, low-fat popcorn, baked chicken fingers and whole grain crackers will FUEL your body with important nutrients. 

Remember, you don’t have to eat everything.  POSITION yourself away from heaping platters and choose a few foods you enjoy most.

Step 2 – SIZE UP THE OPPONENT Football & helmet

Check out the STATs on the Nutrition Label.  Learn the serving size of what you are eating and how many calories are in each serving.

Step 3 – GET IN CONDITION

Remember that the players on the field are not the only ones who need physical activity.  Try to get at least 60 minutes of exercise each day and lift some weights (besides the remote control or chip bag) at least twice a week!

Step 4 – AVOID PENALTIES

Don’t get TAKEN OUT OF THE GAME because of food poisoning!  Remember to follow the “two-hour rule” – leaving perishable food at room temperature for more than two hours allows bacteria to multiply rapidly and this can lead to foodborne illness.  Remember to keep hot foods hot (140 F or hotter) and cold foods cold (40 F or colder).

Step 5 – GO FOR THE TOUCHDOWN

Remember, a football game is long and it’s important to pace yourself.  Throughout the big game, alternate eating higher and lower calorie foods and take an occasional TIME-OUT to move around and get some physical activity.

GO TEAM!

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Pinto Bean Salsa Dip

1 can (15oz) pinto beans, drained and rinsed

1 cup sharp cheddar cheese (shredded)

1 cup chunky salsa

2 tablespoons chopped onion (optional)

¼ to ½ teaspoon chili powder or to taste (optional)

 

Mash beans with a fork.  Mix in cheese.  Stir in enough salsa until mixture is desired consistency for dipping.  Add onion and seasoning as desired.  Serve cold or cook, stirring over medium heat until the cheese melts and the mixture is well blended and hot (about 5 minutes).

 

Vegetable Dip Vegetable Tray

1 cup low-fat cottage cheese

1 cup plain yogurt

1 package Ranch Dip mix

 

Place all ingredients in a blender and blend until smooth.  Serve with fresh vegetables

 

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Information adopted from the University of Nebraska Lincoln Extension Service.  Recipes from Alice Henneman, UNL Extension Service and Julie Garden-Robsinson, NDSU Extension Service.

Photo's Courtesy of myrecipes.com & pixabay.com

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