March Madness Munchies

eisforeat.com

I'd like to introduce our guest blogger for the week, Sarah Zou, CDS nutrition intern.

My name is Sarah Zou and I attended The University of Texas at Austin for my undergrad. After graduating in 2010, I spent a little time working at Google in sales/marketing before deciding to go back to grad school to pursue my real passion: nutrition! I'm thrilled to be at UNC as a masters student in the School of Public Health, where I am studying nutrition and completing the requirements to become a registered dietitian.

March Madness is officially underway! Chances are you will find yourself watching at least a few games in the upcoming weeks. Between cheering for your favorite team and keeping a close eye on your bracket, you might also be tempted to have too many unhealthy game day snacks. Whether you’re watching the game at a restaurant or at home, here are some ideas for healthier game day options.

Pick a healthier dip

Certain dips are healthier than others. Cheese-based dips (like pimento cheese and queso) and full-fat ranch are high in sodium and saturated fat, not to mention preservatives and artificial flavors. Instead, try making your own avocado dip or choose light ranch. Hummus is another great alternative, and pairs perfectly with fresh veggies like carrot, cucumber, and celery sticks. Another tip is to use Greek yogurt in place of mayonnaise or sour cream in dip recipes.

Pick a healthier chip

Fresh veggies are your best option for dipping into your healthy dip, but there are also healthier chip options. Choose baked or air-popped over fried, and look for whole grain options whenever possible. Corn tortilla chips that list whole grain corn as the first ingredient are one whole grain option, but are still high in salt and fat, so watch your portion sizes!

Keep your portions reasonable

Speaking of portion sizes, try splitting an appetizer with a friend or pack up half your food in a to-go container if you’re eating out. Keep in mind that serving sizes as listed on nutrition labels are often much smaller than what we typically serve ourselves. For example, one serving of tortilla chips, on average, is only about 12 chips.

Eat consciously

It can be easy to mindlessly graze while you’re distracted by the big game, so remember to practice conscious eating! That means eating slowly and staying conscious of how hungry or full you feel. It also means savoring your food and enjoying it! For more information on how to be a conscious eater, check out this blog post.

Make healthy substitutions

In basketball, substitutions are used to give the team a leg up by creating the best match-ups or to give players a chance to rest. Healthy substitutions are also a smart move when eating out. Swap out fries for a side salad or fruit, or try making your own baked sweet potato fries at home. You can also choose veggie burgers or grilled chicken sandwiches instead of burgers. Refer to this Eating Out, Guilt-free blog post for more ideas on how to make healthy choices when eating out.

What are some other ways to eat healthy on game day?