Go big or go home. And we’re not just talking football here. On Super Bowl Sunday, Americans consume an estimated 1.25 billion chicken wings, 4.4 million pizzas, and 11.2 million pounds of potato chips. That comes to about 1,200 calories per football fan — a big L as far as most New Year’s resolutions go. To convert that loss into a win (or at the very least still fit into your Zubaz by half-time show), consider this portion guide to sideline any post-game regrets.
Serving size equivalent: two whistles, one ping-pong ball
264 calories, 20 grams of fat
Fried, battered, and smothered in sweet or savory sauces, skin-on wings have a way of crushing even the healthiest game plans. And while the finger-licking snacks might offer more protein than most Super Bowl favorites, they can run you about 94 calories and 6 grams of fat — per wing. Dip them in blue cheese, and that’s another 76 calories and 8 grams of fat per tablespoon. For a healthier take on the classic, skip the battered variety and go light on the sauce. Or, opt for grilled chicken skewers to really go that extra yard for your guests.
244 calories, 8 grams of fat
This is one party platter that could feed a whole football team. In fact, the T.G.I. Friday’s nacho skillet packs a whopping 1,520 calories and 100 grams of fat (unnecessary roughness, indeed). Armchair quarterbacks might want to go the four-nacho route, and loading up those chips with veggies, beans, and reduced-fat cheese. Missing the meat? Shredded chicken or pork tenderloin can really hit the mark.
100 calories, 0 grams of fat
Twenty-six grams of sugar and all you get are a few measly swings? Scaling things down to a 7.5-ounce mini-can might still make for some disappointing stats, including 100 empty calories and 26 grams of carbs. And while diet isn’t the worst alternate play, the fake stuff can have its downsides, too. Consider hydrating at the water cooler instead (just like the pros do!).
Serving size equivalent: two rolls of athletic tape
220 calories, 14 grams of fat
At the Snack Bowl, everyone’s a skins fan. But topped with cheddar, bacon, and (if you’re doing it right) sour cream, just two carb-heavy taters can clock in at about 220 calories and 14 grams of fat. Our suggestion: Grab no more than two fully-loaded potato skins and have your closest friend block the tray. Another way to stay light on those feet: Opt for lighter toppings like chopped broccoli and mushrooms with a dollop of low-fat Greek yogurt on top.
Serving size equivalent: one eye black stick, one game coin
100 calories, 5 grams of fat
Deep-fried cheese may sound like a win, but don’t stretch your luck. One mozzarella stick plus marinara sauce clocks in at approximately 100 calories and 5 grams of fat. For a nice n’ easy cheese fix (and no, we don’t mean Cheez Whiz), keep things simple with a few dice-sized cubes of low-fat cheese and a whole-wheat cracker.
For more portion guide stats, go to Greatist.com.