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Lifestyle Tips

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Mary Perry, MS, RD, LDN
on January 30, 2020

Chances are you have plans to watch the big game. Whether you're hosting, keeping it low key at home, or heading out to watch with friends, you'll likely be surrounded by delicious foods. Here are simple swaps and substitutions you can make to give you the feeling you indulged without totally blowing it. Use these simple tips to navigate the day!

START WITH PROTEIN: The basis of the Zone is protein. It’s filling so it helps prevent you from going back for 2nds and 3rds. Instead of fried chicken wings, which are high in fat and calories, see if any lean meat options are available liked skewered chicken or turkey chili. Of the commonly consumed game day foods, chili, deviled eggs (scoop out the yolk and add hummus or guacamole), a slider without the bun or hoagie without the bread make for better options. Seem a bit awkward to not have a slider or hoagie without the bun? Swap your bun for iceberg lettuce for the added crunch and all your friends will wonder if you jumped on the keto bandwagon. Remember, your serving of protein should be about the size and thickness of the palm of your hand.

BALANCE WITH CARBS: As with any other Zone meal, or snack next comes the carbs (ideally favorable carbs like fruits and vegetables) but we know this is where the splurge comes in. Most spreads include the premade veggie or fruit platter. Don’t skip over it! Eat those foods first and it will curb the portions on your more indulgent carbs. If you plan to drink alcohol, keep it in moderation and try and minimize desserts or starchy carbs like chips, bread, and potato skins. You'd be surprised, but if you brought a fruit platter with berries and chocolate hummus to your event it would likely be one of the first desserts to go.

ADD FAT: What’s a party without guacamole? Most parties are equipped with dips that have heart-healhy fats like guacamole and hummus. Opt for these to get some healthy fats and pass on those loaded with fat and calories like buffalo chicken and spinach and artichoke dip. Did you know Greek Yogurt makes for a great substiution for sour cream? Your friends don't even need to know it's healthy with its high protein content.  

Not sure what will be served where you're going? Bring a healthy option you know you can eat with you like our Zone Jalapeno Poppers. If headed to the restaurant or pub scope out the menu beforehand and know what you plan to eat ahead of time and stick to it.

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For more Zone friendly recipe ideas check out our recipe section. 

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