Have you ever wondered why big sports parties and other large gatherings are known for food that is notoriously bad for you? Food usually brings people together and is associated with friends and fun. Sometimes people get more excited about the food – whether it’s healthy or not – than the game itself.
Some of the most popular foods that people bring to parties are:
- Fully loaded nachos
- Fried chicken wings
- Takeaway pizza
These foods are also often full-fat offenders. Each of these choices can have between 600 and 1,000 calories in a typical party-sized serving. For example, two slices of all-meat pizza contain 720–940 calories and 34–56 grams of fat. Add some nachos and you’ll probably eat another 600 calories before you even get to dessert.
Negative effects of junk food
On average, partygoers consume an entire day’s worth of calories during these events. High fat and salt loading can temporarily increase blood pressure and blood lipids. In general, you should be able to recover from these spikes without much difficulty. However, if you have heart disease or diabetes, it can be more serious.
Overeating also leads to weight gain, especially around the middle, which can increase the risk of heart disease and diabetes. Fortunately, there are healthier party food alternatives that are both nutritious and delicious.
Healthier food options for your next party
You don’t have to sacrifice nutrition for great taste. A few alternative options include:
- Fruit skewers or fruit plate
- Infused or carbonated water
- Homemade blend of whole grains and low sodium nuts and seeds
- Low-fat yogurt-based dips
- popcorn
- Baked chickpeas
- Vegetarian Hummus Platter
Try a healthy spin on your favorite games while playing:
- Bake or air fry the chicken wings instead of frying them in oil.
- Load a homemade whole-wheat crust or cauliflower crust with veggies instead of serving an all-meat pizza.
- Swap whole-wheat chips for salsa, pico de gallo, or black bean and corn dip instead of cheese nachos.
Finding balance with your food choices
You can still have fun and enjoy what you eat when you cheer for your favorite team. However, abstaining from food often leads to overindulgence later. Balance is the key.
Try these other tips at your next party:
- Evaluate your options.
Decide what you want to eat and then be careful to stick to your choices. - Fill with vegetables first.
This helps you feel full and limits how much higher-calorie foods you eat. - Find the best seat in the house.
Look for a place to sit that’s away from the food table so you’re not tempted to go back for more. - Reach for the pitcher of water.
Drinking water will help you feel more satisfied while consuming less food. Alcohol lowers your inhibitions and makes you more likely to overeat. - Take your time.
The slower you eat, the fuller you will feel and the more you will enjoy the food. - Watch your portion sizes.
Choose a smaller plate to manage portion size. This makes a big difference in the number of calories you consume.
Watch this video for healthy eating tips for your next party:
If chicken wings are your favorite party food, try this recipe at your next gathering. You can cut fat and saturated fat in half and cut calories by more than 100 by using skinless, boneless chicken breasts instead of chicken wings.
Boneless Chicken Tenders
Serves 4
Bands:
4 4-ounce skinless, boneless chicken breasts, cut into 4 strips each
1 egg
1 cup panko
1/2 teaspoon of salt
1 teaspoon of garlic powder
1 teaspoon of onion powder
1/2 teaspoon white pepper
Spray oil
sauce:
1 cup buffalo sauce or favorite wing sauce
Preheat oven to 450 F. Coat a baking sheet well with cooking oil. Remove all visible fat from the chicken and cut each breast into 4 strips. In a bowl, beat the egg. In a separate bowl, mix the panko and dry spices. Coat the chicken in egg and then coat with the seasoned panko mixture. Shake off any excess panko and place the chicken breasts on the baking sheet. Lightly coat chicken with spray oil. Bake for 10-15 minutes until chicken reaches 165 F and is firm to the touch.
In a saute pan, heat the buffalo sauce and toss the chicken in the sauce. Serve with a lower calorie dressing as a dip.
Nutrition facts per serving (3 chicken strips): 362 calories, 10 grams total fat, 254 milligrams sodium, 41 grams total carbs, 27 grams protein.
Christy Wempen is registered dietitian nutritionist c Dining in Mankato, Minnesota.
