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A Dietitian’s Playbook for a Healthier Super Bowl Party

By U.S. News & World Report

Will you be tuning in to watch the Denver Broncos take on the Carolina Panthers in Super Bowl 50? I know I will, and I’m already planning what I’ll be serving at my party. While I want my guests to enjoy great food and drinks, I don’t want them to leave feeling like an NFL lineman.

Enjoying typical pigskin party food, like chips and dip, pizza, nachos, wings and beer, can add easily add up to 2,500 calories. That’s more calories than many adults need in a day, and you’d have to walk or jog about 20 miles to burn them off.

To keep calories and nutrition penalties in check, here’s my playbook for a leaner party menu.

Bench: Fried Potato and Tortilla Chips

Start: Fresh Veggies; Baked and Bean Chips

You can count on a “blitz” on chips at every Super Bowl party. To be prepared, look for baked chips that shave about 30 calories per ounce (15 to 20 chips) compared to fried chips. For a healthier tortilla chip, I like lentil- or bean-based options because they provide more filling fiber and protein.

High-crunch, low-cal veggies are a great alternative to fried chips. They’re loaded with filling fiber and have less than 30 calories per cup. Serve those with a satisfying crunch like carrots, cauliflower, celery, sugar snap peas, broccoli or bell peppers. I also have a big bowl of in-shell mixed nuts with several nut crackers so anxious fans can calm their nerves while cracking open nuts. Nuts are a great snack choice because their protein and fiber act as a natural appetite-suppressant.

Bench: Creamy or Cheesy Dips

Start: Black Bean Dip, Hummus and Slimmed-Down Guac

Black bean dip and hummus are low in saturated fat and provide filling protein and fiber. Since it’s not a Super Bowl party without guac, I lighten up traditional guacamole by infusing more veggies to balance out the fat from the avocados. Here’s my favorite “skinny guac.”

Bench: Greasy Pizza

Start: Pasta Salads

Pizza can pack in more than 300 calories a slice, so for something Italian that’s lighter, make a Mediterranean pasta salad or my favorite Pasta Caprese Salad Skewers for an appetizer. They’re a delicious twist on a caprese salad that are sure to be the MVP of your party. Pasta is a good choice because it’s a low-glycemic complex carbohydrate that helps keep blood sugar levels steady and helps keep you fuller longer.

Bench: Meaty and Cheesy Nachos…

Start: Vegetarian-Loaded Nachos

Beef- and cheese-rich nachos can be a waistline-wrecker, with nearly 600 calories and half of all the saturated fat you can have in a day. In place of beef, I make nachos with a meat replacer (i.e., soy- or bean-based crumbles) instead of ground beef. Here’s one of my fan-favorite loaded nacho recipes that uses black bean crumbles (i.e., MorningStar Farms) and has half the calories of traditional nachos. And, if you skip the cheese, the dish is vegan-friendly.

Bench: Regular Beer

Start: Light or Ultra-Light Brews and Sparkling Water

Since beer is considered an official food group of the Super Bowl, opt for light beers that have 95 to 100 calories per bottle compared to 150 calories in a regular beer. There are even several options that have around 50 to 60 calories, or about 100 calories less per bottle than a regular beer. I’ll also have sparkling and still water with a “toppings” bar with lemon and lime wedges, raspberries, fresh mint and pomegranate arils.

More from U.S. News

The 38 Best Diets Overall

9 Foods That Can Keep Your Brain Sharp

8 Dairy-Free Desserts

A Dietitian’s Playbook for a Healthier Super Bowl Party originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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