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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Football team

How to Not Wreck Your Diet on Super Bowl Sunday

Some people look more forward to Super Bowl Sunday than any other day of the year. Football fans anticipate the big game, and even non-football fans await the laughter and sentiment of the best commercial advertisements of the year. Behind Thanksgiving, Super Bowl Sunday is often recognized as the second largest food consumption day in the United States!

While the typical traditions may still include pizza, mini sausages and beer, healthy foods and snacks can still fit into the party menu. When making dips, use fat-free or low-fat versions of dairy products, such as plain yogurt, sour cream, mayonnaise, and cream cheese. Vegetables, pretzels, pita chips, or whole grain crackers can be healthy dipping companions. The Super Bowl menu often includes various appetizers, rather than a main entrée. One of my favorites is the Mini Taco Cup recipe below. A mixture of lean ground beef and beans delivers a great source of protein that doesn't require you to eat ten of them to fill you up. Find the wonton wrappers in the refrigerated section of the produce aisle; they make a perfect holder for many different appetizer fillings.

Party goers need to come hungry but not starved. Be sure to eat a healthy breakfast and lunch prior to the start of the game. Also, beverages may add extra calories into the diet without it ever crossing one's mind. Try not to over-indulge in high calorie drinks, such as regular soda, regular beer, punch, and other calorie containing cocktails. Bring your own bottled water to avoid the temptation. The Super Bowl party can be fun for the whole family, and while you may indulge in a few treats that you don't often have, the important thing is to not overdue it. Stop when you're full and avoid the never-ending plate. It can be easy to continuously fill up the plate during game time, but it can easily lead to stuffing yourself beyond misery. Try popping chewing gum in your mouth when you feel the urge to get more food.

The important thing is to enjoy the food, enjoy the company, and enjoy the game (and commercials)!


Mini Taco Cups

24 wonton wrappers

½ lb. lean ground beef

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

1 (1.12 oz.) package dry low-sodium taco seasoning mix

¾ cup chunky salsa

1 cup shredded Mexican blend cheese

Preheat oven to 425°F. Press one wonton wrapper into each muffin cup. Cook the beef in a 10–inch skillet until browned. Drain grease. Add beans, taco seasoning mix, and water called for on the seasoning package and simmer for 4-5 minutes. Spoon about 1 Tablespoon of the taco meat/bean mixture into each wrapper. Top with a spoonful of salsa and cheese. Bake for 5-8 minutes or until golden brown.

Yield: 24 servings, 1 taco cup each

Nutritional analysis per serving: 70 Calories, 1 gram fat, 5 milligrams cholesterol, 230 milligrams sodium, 8 grams carbohydrate, 5 grams protein


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