Be mindful of what you eat and drink at Super Bowl parties
Come with a game plan and listen when your stomach blows the whistle on indulging, UTSW lifestyle medicine expert says
DALLAS – Jan. 29, 2025 – If you’re planning to join family and friends to watch Super Bowl LIX, you know there will be snacks and drinks galore to tantalize you for four quarters. But to ensure you don’t go overboard with the party smorgasbord, it’s best to practice mindfulness as a key strategy, advises a lifestyle medicine expert at UT Southwestern Medical Center.
“Be aware of your hunger signals,” said Bethany Agusala, M.D., Assistant Professor of Internal Medicine, member of the Division of General Internal Medicine, and Medical Director of the William T. and Gay F. Solomon General Internal Medicine Clinic. “It takes about 20 minutes for your stomach to realize it’s full and tell your brain it’s time to stop eating. If you’re eating more slowly, that can help. But you have to listen to those signals and be in tune with your body.”
It’s also beneficial to know what varieties of food and drinks will be on hand before attending a Super Bowl gathering. Do some game prep by checking with the host to see if they know what will be served. If you don’t think the offerings will fit your dietary needs – or you have a health condition that calls for being selective – bring a more healthful dish you can enjoy, like a salad or a veggie tray. Dr. Agusala suggested Buffalo cauliflower wings as a tasty snack.
If you’re hosting a game party, Dr. Agusala said, recognize that some guests will have health concerns such as diabetes, high blood pressure, or high cholesterol and make options available that will keep fans’ taste buds satisfied as they adhere to health restrictions. For instance, offer fruits and vegetables, whole grains, and salsas so folks won’t have to settle for items with high sodium (chips, pretzels) and sugar (cookies and other sweets).
Dr. Agusala pointed out that people who have hypertension or heart conditions and must monitor their salt intake should eat more foods with potassium, such as fruits and vegetables. Those with diabetes must say no to sugary treats, but they also should stay away from refined carbohydrates in foods like chips, which Dr. Agusala said can be broken down quickly into sugar and cause blood sugar to spike.
“It’s best to eat foods at these parties where you’re combining carbohydrates with sources of protein and healthy fats,” suggested Dr. Agusala, a Diplomate of the American Board of Lifestyle Medicine. “Healthier protein options would be foods like bean dip, chicken, and fish. You could also have complex carbohydrates like vegetables and whole grains. Healthy sources of fat are items like avocados, so guacamole and foods that are olive oil-based, fish, and unsalted nuts in limited quantities can be healthful.”
Dr. Agusala said another game plan would be to deviate from normal healthy eating habits and enjoy some other foods without feeling guilty — as long as you don’t over-indulge.
“I often tell my patients we are trying to build healthy eating patterns, including a healthy relationship with food, and not ‘follow a diet.’ Eating celebratory meals with family and friends is a part of that pattern and not overly restrictive,” she said.
When it comes to drinking, moderation is crucial, Dr. Agusala said. Avoid mindless guzzling of beverages with high calorie counts and be cautious with alcohol consumption.
“Try to pace yourself,” she said. “If you drink alcohol at the party, alternate with water and be mindful that alcohol can impact your food choices, metabolism, and sleep later that night, so think about that before you choose your beverages.”
When you arrive, scope out a seat where you won’t be enticed by all the goodies and more prone to overeat. “Don’t sit next to all the food because then you’re going to be more likely to reach for more,” Dr. Agusala said.
Best plays for Super Bowl eating
Dr. Agusala suggests some foods to look for and others to avoid while watching the Super Bowl:
Touchdowns
- Crunchy vegetables (broccoli, cauliflower, carrots, asparagus, cucumber, bell peppers)
- Salads with low-calorie dressings
- Dips with plant proteins and healthy fats like black bean dip or hummus
- Guacamole
- Salsa (but go easy on the chips)
- Popcorn (without salt or butter or in low amounts)
- Grilled chicken, fish, veggie burgers
- Sparkling water; flavored, low-calorie drinks
Punts (eat/drink in moderation)
- Queso and creamy dips
- Pizza
- Beef burgers
- Hot dogs, bratwurst
- Cookies, pies, candies
- Chips, high-fat crackers
- Sodas, sweetened beverages, alcohol
About UT Southwestern Medical Center
UT Southwestern, one of the nation’s premier academic medical centers, integrates pioneering biomedical research with exceptional clinical care and education. The institution’s faculty members have received six Nobel Prizes and include 25 members of the National Academy of Sciences, 24 members of the National Academy of Medicine, and 14 Howard Hughes Medical Institute Investigators. The full-time faculty of more than 3,200 is responsible for groundbreaking medical advances and is committed to translating science-driven research quickly to new clinical treatments. UT Southwestern physicians provide care in more than 80 specialties to more than 120,000 hospitalized patients, more than 360,000 emergency room cases, and oversee nearly 5 million outpatient visits a year.