Another article in Foster’s Daily Democrat!

Super Bowl Sunday is right around the corner, so now is the time to start prepping you game day menu.

This event normally involves excessive consumption of fat-laden goodies and beer, but a couple of small changes to some of your favorite party food recipes can make them a whole lot healthier.

If you use these eight tips, you will literally save thousands of calories:

1.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 30 minutes after you start eating to fill your stomach and prevent overeating.

2.) Eliminate empty liquid calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Try drinking diet sodas, water, or no calorie teas to allow room for whole food choices that have more nutritional value and better fill you up.

If you drink alcohol, have a glass of water after each beverage. This tip alone could save you hundreds of calories.

3.) Do not fast in preparation for your Super Bowl feast because it will turn your body into a fat-storing machine when you finally eat! The resulting low blood sugar levels that come from starving yourself for hours may make you crave junk foods high in fat and refined sugars.

4.) Replace all white with brown: Use healthy whole grain alternatives for any starches you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber, which means they won’t have as negative of an impact on your blood sugar. The extra fiber will also work to fill you up faster.

5.) Focus on eating lean proteins, fruits and veggies first. Eat these in unlimited amounts to fill you up. This will prevent you from grabbing a gut-bomb, high carb and high fat item, such as thick crust meat lover’s pizza.

6.) Always place your food on a smaller plate. If you avoid eating directly out of the bag or community bowl and use smaller plates to put your food on, you will save some calories. You could also limit yourself to three or four small plates total during the game!

7.) Replace gold with green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Even though cheese is wonderful in moderation, it is very easy to overeat when mixed with refined carb sources like chips and pizza.

8.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal. Try twenty pre-swallow chews.

By Colin McGarty, owner of Seacoast Kettlebell in Dover, NH and a fitness coach