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  • Writer's pictureKatherine Ancona, MS, RDN, CDN

Healthy Super Bowl Swaps

February is such an exciting month with so many holidays and events to look forward to. The one we will talk about today is the Super Bowl! Whether we are watching because we enjoy the game of football or we simply just want to spend time with family and friends, there is bound to be food around. We want to help you make the best choices possible.


Days before the game arrives there are a multitude of advertisements that include platters, fried combination meals to order, as well as spreads of heavy dips and full fat cheeses that appear around the grocery store. Since we want to make sure you are set up for success, we have listed some healthier options below!!


  1. Swap beef for veggies in your chili. Instead of adding beef into your chili use leaner protein substitutes like turkey or beans. These leaner protein options will help you to feel full, without the additional saturated fat and cholesterol. Also, increasing the total amount of vegetables will add more total fiber per serving to the chili. Great additions include items such as sweet potatoes, zucchini, or bell peppers.

  2. Swap tacos for lettuce wraps. Ditch the fried tortillas, cheese, and ground beef, and instead fill the lettuce wraps with lean turkey, chicken, or pork. Then add peppers, onions, and other veggies. Delicious!!

  3. Switch out the battered, fried wings for baked or air fried. They will come out crunchy and taste better without the additional saturated fats.

  4. Swap the regular pizza for cauliflower pizza or whole wheat tortillas. The cauliflower crust is lower in carbs, high in fiber, and can taste even more flavorful than the real thing. You can purchase store bought crust and top with seasonal veggies, etc.

  5. Swap any fried foods for air fried or roasted finger foods. Try kale chips, sweet potato fries, sliced avocados, or buffalo cauliflower bites.

  6. Instead of nachos try a potato veggie melt. Swap the fried nacho chips and liquid cheese for thinly sliced potatoes with black beans, green onions, and a part-skim cheese of choice. Then top with cilantro, tomatoes, and avocado.

  7. You can also trade in the sour cream for Greek yogurt in dips.

  8. End the night with fruit. Instead of cookies and brownies, try making decorative fruit cups or skewers or freeze some chocolate dipped strawberries or bananas.



Enjoy the game!!


Until Next Time,

Katherine Ancona, MS, RDN, CDN


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