How can you enjoy delicious Super Bowl snacks while sticking to your diet. What are some healthier alternatives to traditional game day foods. Which nutritious recipes will be crowd-pleasers at your Super Bowl party.
Planning the Ultimate Healthy Super Bowl Menu
The Super Bowl is as much about the food as it is about football. But that doesn’t mean you have to derail your healthy eating habits. With some smart planning and creative recipes, you can serve up a spread that’s both delicious and nutritious. Let’s explore how to build the perfect game day menu that will satisfy hungry fans without the guilt.
Balancing Appetizers and Main Dishes
A well-rounded Super Bowl menu should include a variety of options to keep guests satisfied throughout the game. Here’s a basic framework to follow:
- 4-6 appetizers or finger foods
- 1-2 hearty main dishes
- 2-3 sides or salads
- 1-2 healthy dessert options
This balance ensures there’s always something to nibble on, while also providing more substantial fare for those who want a proper meal.
Make-Ahead Strategies for Stress-Free Hosting
To avoid spending the whole game in the kitchen, prep as much as you can in advance. Many dips, sauces, and even some appetizers can be made a day or two ahead. On game day, focus on last-minute assembly and reheating.
Crowd-Pleasing Healthy Dips and Spreads
No Super Bowl party is complete without an array of dips. But instead of heavy, cheese-laden options, try these lighter alternatives that pack a flavorful punch.
Classic Guacamole with a Twist
Guacamole is a Super Bowl staple, but why not elevate it with unexpected ingredients? Try adding diced mango for a tropical touch, or incorporate roasted garlic for depth of flavor. For a protein boost, mix in some black beans or edamame.
Protein-Packed Hummus Variations
Hummus is incredibly versatile and can be customized with various flavors. Some nutritious and tasty options include:
- Roasted red pepper hummus
- Spinach and artichoke hummus
- Caramelized onion hummus
- Beetroot hummus
Serve these with crudités or baked whole grain pita chips for a satisfying crunch.
Healthier Alternatives to Classic Super Bowl Snacks
Many traditional game day favorites can be reimagined with healthier ingredients without sacrificing flavor. Let’s explore some creative swaps for popular Super Bowl snacks.
Baked Wings vs. Fried
Chicken wings are a Super Bowl essential, but they don’t have to be deep-fried. Baked wings can be just as crispy and flavorful. Try this method:
- Pat wings dry and toss with baking powder and spices
- Arrange on a wire rack over a baking sheet
- Bake at 425°F (220°C) for 40-50 minutes, flipping halfway
- Toss with your favorite sauce
The result? Crispy wings with significantly less oil than their fried counterparts.
Veggie-Based “Nachos”
For a low-carb twist on nachos, use sliced bell peppers or zucchini rounds as the base instead of tortilla chips. Top with lean ground turkey, black beans, diced tomatoes, and a sprinkle of low-fat cheese. Bake until the cheese melts and serve with salsa and Greek yogurt instead of sour cream.
Innovative and Nutritious Finger Foods
Bite-sized snacks are perfect for grazing throughout the game. These options are not only healthy but also easy to eat while cheering on your team.
Colorful Veggie Skewers
Thread cherry tomatoes, cucumber chunks, bell pepper pieces, and cubes of low-fat mozzarella onto small skewers. Drizzle with a balsamic glaze for an extra flavor boost. These portable snacks are packed with vitamins and make eating vegetables fun.
Mini Lettuce Wraps
Use butter lettuce or endive leaves as vessels for various healthy fillings. Some delicious combinations include:
- Asian-style chicken with water chestnuts and carrots
- Greek-inspired chickpea salad with feta and olives
- Southwestern black bean and corn salsa
These wraps offer a satisfying crunch without the added calories of traditional taco shells or tortillas.
Hearty Main Dishes for Hungry Fans
While snacks and appetizers are great, some guests may want something more substantial. These main dishes will keep everyone energized throughout the game.
Build-Your-Own Taco Bar
A taco bar is an interactive and customizable option that caters to various dietary preferences. Offer the following components:
- Protein options: grilled chicken, lean ground beef, or plant-based crumbles
- Toppings: shredded lettuce, diced tomatoes, onions, jalapeños
- Healthy fats: sliced avocado, guacamole
- Sauces: fresh salsa, Greek yogurt (as a sour cream substitute)
- Shells: corn tortillas, lettuce leaves for a low-carb option
This setup allows guests to create their perfect taco while controlling portions and ingredients.
Slow Cooker Chili
A hearty chili is perfect for feeding a crowd and can be made healthier with smart ingredient choices. Use lean ground turkey or chicken instead of beef, and load up on vegetables like bell peppers, onions, and zucchini. Beans add fiber and protein. Serve with toppings like diced avocado, fresh cilantro, and a sprinkle of low-fat cheese.
Refreshing and Nutritious Side Dishes
Balance out heavier options with light and refreshing sides that add color and nutrients to your spread.
Superfood Slaw
Create a nutrient-dense slaw using a base of shredded kale and red cabbage. Add grated carrots, chopped apple, and pumpkin seeds for crunch. Dress with a light vinaigrette made with olive oil, apple cider vinegar, and a touch of honey. This slaw is packed with vitamins, minerals, and antioxidants.
Quinoa and Roasted Vegetable Salad
This hearty salad can be served warm or at room temperature, making it perfect for a buffet-style setup. Combine cooked quinoa with an assortment of roasted vegetables like sweet potatoes, bell peppers, and zucchini. Toss with a lemon-herb dressing and sprinkle with feta cheese for added flavor.
Guilt-Free Game Day Desserts
No meal is complete without something sweet, but that doesn’t mean you have to serve calorie-laden treats. These desserts satisfy the sweet tooth without derailing healthy eating goals.
Fruit and Yogurt Parfaits
Set up a DIY parfait station with the following components:
- Greek yogurt (plain or lightly sweetened)
- Fresh berries and sliced fruit
- Low-fat granola or chopped nuts
- A drizzle of honey or maple syrup
Guests can layer these ingredients in small cups for a customized, nutritious dessert.
Dark Chocolate Covered Strawberries
For a touch of indulgence without excess calories, offer dark chocolate-dipped strawberries. The antioxidants in dark chocolate paired with the vitamin C in strawberries make this a guilt-free treat. Prepare these in advance and keep chilled until serving time.
By incorporating these healthy Super Bowl recipes and ideas into your game day spread, you’ll score big with your guests while keeping nutrition in mind. Remember, moderation is key, and providing a variety of nutritious options ensures there’s something for everyone to enjoy. With these strategies, you can host a Super Bowl party that’s as good for the body as it is for team spirit.
40+ Healthy Super Bowl Recipes
It’s time for healthy Super Bowl recipes that put a refreshing spin on classic game day foods! There’s dips, salsas, tasty chicken wings, bite-sized nibbles, and meals for a crowd – all things to satisfy your hungry team.
Plan Your Super Bowl Food Ideas
While game day is all about football, we can’t deny that food is just as important. And this selection of healthy finger-lickin’ snacks, appetizers, and meals will help you bring your “A” game to the party. But first, here’s a quick guideline to plan out your game day menu and party essentials.
- Gather your best appetizers. Super Bowl is all about finger foods! So make sure you have a solid selection of appetizers laid out across your table for everyone to nibble on throughout the game. Have fun with different flavors, textures, and colors.
- For a bigger party, plan communal meals.
Aside from appetizers, a bigger crowd will most likely need a bit more oopmh to fill their stomachs. Think build-your-own tacos (or wraps with tortillas or lettuce leaves), and plates of colorful chicken kabobs or grilled shrimp skewers. - Organize all your servingware a day before. This will help you plan the layout of your food on the table. Also, don’t forget to make what you can ahead of time, such as slow cooker meat or easy dips like hummus. This will make your game day morning much less stressful.
Aside from appetizers, a bigger crowd will most likely need a bit more oopmh to fill their stomachs. Think build-your-own tacos (or wraps with tortillas or lettuce leaves), and plates of colorful chicken kabobs or grilled shrimp skewers. Classic Super Bowl Dips (With A Twist)
Get the party started with flavorful dips! Choose from ultra creamy classics like guacamole, or fun twists like avocado salsa. Just don’t forget to bake a batch of herbed cassava flour tortilla chips or flaxseed crackers for dipping.
- The Best Ever Guacamole: It’s not a Super Bowl party without this staple guacamole recipe!
- BLT Guacamole: With the addition of crispy bacon, grape tomatoes, and lettuce bits, it’s the classic BLT flavors in a dip.
- Pico De Gallo: This classic chunky salsa is perfect for something a bit more refreshing.
- Healthy Spinach Artichoke Dip: Oh boy, this one’s so cream and garlicky – you won’t even know it’s dairy free.
- Best Salsa Recipe: Not a fan of chunky pico de gallo? This smoother salsa is just like your favorite restaurant salsa (but better).
- Avocado Salsa: Think of this as guacamole and pico de gallo combo! Can’t beat a two in one.
- French Onion Dip: Creamy and flavorful, this french onion dip is a definite crowd pleaser.
Dip Recipes With Mediterranean Flair
Bring some variations to your dips by adding a bowl of Mediterranean classics! These taste great with freshly chopped vegetables such as celery, cucumber, or sliced bell peppers.
- Classic Hummus: For the OG Mediterranean dip, this one is a must have.
- Green Goddess Hummus: This refreshing twist is for all the herb and veggie lovers!
- Tzatziki or Vegan Tzatziki: Tangy and cooling, this cucumber yogurt sauce is SO good. Plus, I’ve got a dairy-free version that tastes just like the classic.
- Baba Ganoush: The ultimate smoky, savory dip that will have your Mediterranean lovers swooning.
- Roasted Beet Hummus: This vibrant red hummus always gets noticed, and devoured.
- Roasted Red Pepper Hummus: A creamy hummus that’s deliciously smoky thanks to roasted red peppers.
The Best Super Bowl Appetizers
Alright, now that you’ve got your dips sorted, make sure you’ve got your finger foods! Whip up a few different appetizers to keep the table options interesting throughout the game.
Think Communal Meals For A Large Super Bowl Party
If you’ve got a large crowd, think communal meals where they can build, grab, and go! This can mean building your own tacos (with some of the above dips as condiments), or a homemade pizza where it’s easy to grab a slice.
Easy Yet Fancy(ish) Recipes
Nothing beats a dish that’s easy to make yet fancy enough to serve at a party. Just place these on a large platter and you’ll wow the crowd.
Easy, Bite Sized Sweets
To hit the final touchdown with your guests, wrap up the night with these easy, bite sized sweets.
- The Best Chocolate Chip Cookies: Moist and chocolatey, you can never go wrong with a batch of chocolate chip cookies (which just so happen to be gluten-free and vegan).
- Almond Butter Cups: Skip the Reese’s and whip up these homemade almond butter cups with just 3 ingredients.
- Chocolate Avocado Pudding: Make a batch of this healthy pudding and serve in little bowls with crushed hazelnuts and sea salt. It’s always a winner!
- Paleo Brownies: Slice these fudgy brownies into bite-sized squares. And if you want to get extra fancy, add a scoop of vanilla ice cream on top.
If you make any of these delicious Super Bowl recipes, let me know how it turned out! I’d love to hear what you think in the comments below.
40+ Healthy Super Bowl Recipes
Healthy Super Bowl recipes that put a refreshing spin on classic game day foods! Today I’m sharing my soy garlic chicken wings I know you’ll love!
Preheat oven to 425 degrees Fahrenheit. Then use a paper towel to remove any moisture from the chicken wings.
In a large bowl, toss the wings with the oil, salt, and pepper.
Place a piece of parchment paper on a baking sheet then place a wire rack on top. Spread out the wings on a single layer on the baking sheet.
Bake for 40-45 minutes until they’re crispy.
As the wings are baking, make the sauce. Add the honey, soy sauce, garlic, ginger, and water to a small pot. Bring it to a boil and reduce the heat to low letting it simmer for 10 minutes until it thickens.
Remove the sauce from the heat and let it cool.
Remove wings from the oven, toss them in the sauce and place them back in the oven on the baking sheet. Cook for an additional 10 minutes.
Calories: 449kcal, Carbohydrates: 37g, Protein: 25g, Fat: 23g, Saturated Fat: 6g, Cholesterol: 94mg, Sodium: 1173mg, Potassium: 266mg, Fiber: 1g, Sugar: 35g, Vitamin A: 180IU, Vitamin C: 2mg, Calcium: 27mg, Iron: 2mg
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50 Healthy Game Day Recipes
Hi Friends! I’ve rounded up 50 healthy game day recipes to make for Super Bowl Sunday or any festive party. These are all the most perfect Super Bowl recipes!! You’ll find tasty apps, delicious mains, and irresistible desserts that will be the hit of any party.
This listing of game day recipes has options for hot and cold appetizers, snack mixes, chilis, dips, chicken wings, sliders and so much more. There are plenty of options to please any sports loving crowd!
The Super Bowl is just around the corner and I can’t wait to enjoy all of the scrumptious game day recipes, watch the commercials, and see Jennifer Lopez perform. Love her! Maybe I’ll watch some of the game, too… we’ll see.
In my opinion, the best part of the Super Bowl is making all of the eats and treats. And with these 50 amazing, healthier game day recipe ideas it’s sure to be your favorite part too. Game day wouldn’t be the same without all kinds of appetizers and delicious finger foods. In fact, I believe the party snacks are half of the fun. I’m sure I speak for everyone when I say that great Super Bowl recipes are a must and I’ve got the perfect list to get you started. Plus, these Super Bowl recipes are great for everyone from vegetarian and gluten free to those that are calorie conscious.
You can’t fail with any of these tasty game day recipes because all of them are bursting with the favorite flavors of game day!
Have a look through all of these favorite Super Bowl recipes and make an awesome game day menu! If you make any of these be sure to share a photo on Instagram, tag me and use the hashtag #kimscravings. Enjoy!
50 Healthy Game Day Recipes – Appetizers, Main Dishes, Desserts
APPETIZERS
1. Fresh & Healthy 7-Layer Dip / Ambitious Kitchen / The BEST healthy 7-layer dip ever made with beans, yogurt, taco seasoning, guacamole, cheese, tomatoes, black olives, onion, cilantro and jalapeños. Fresh, flavorful and absolutely delicious! Always a crowd-pleaser for game day and even holiday parties.
2. Avocado Cilantro Lime Dip {Whole30} / Kim’s Cravings / Creamy and refreshing avocado cilantro lime dip or dressing. Great for dipping veggies and topping off any salad.
Dairy free, paleo, Whole30 friendly. Made in minutes in the blender or food processor.
3. Best Homemade Guacamole / Kim’s Cravings / Learn how to make the best homemade guacamole with this recipe! This genuine guacamole recipe turns out perfectly every time, and it’s so easy to make.
4. Skinny Slow Cooker Spinach Artichoke Dip / Kim’s Cravings / This dip is so creamy, cheesy, and delicious; you’ll never believe it’s lightened up!
5. Jalapeño Popper Dip / Lexi’s Clean Kitchen / Jalapeño Popper Dip is the perfect appetizer to serve for Game Day and can conveniently be prepared ahead of time and baked up right before serving! It has all the classic flavor of Jalapeño Poppers without having to individually make them. This gluten-free and keto dip has two options to make: as a creamy dairy version or or you can substitute in cashew cream for a dairy-free and delicious alternative that’s also paleo friendly.
6. Cauliflower Hummus / Lexi’s Clean Eating Kitchen / This Cauliflower Hummus recipe is so simple to put together and is a great vegan and legume-free alternative to traditional hummus. It’s Whole30, Keto and Paleo friendly and truly you wouldn’t notice it wasn’t traditional hummus.
7. Fire Roasted Salsa / Kim’s Cravings / The Best Fire Roasted Salsa is super quick and easy to make (under 20 minutes!), it’s chocked full of fresh grape tomatoes and veggies that have been roasted to perfection, and it’s always a hit at every party.
8. 3 Easy Smoked Sausage Dipping Sauces / Kim’s Cravings / These delicious, Easy Smoked Sausage Dipping Sauces are perfect for game day fun. Super simple and super tasty, I’ve got you covered when it comes to a crowd-pleasing app everyone will gobble up!
9. Best Damn Salsa / Kim’s Cravings / This homemade salsa recipe is absolutely irresistible! It’s loaded with delicious, vibrant flavor and it comes together in less than 5 minutes.
10. Cowboy Caviar / Kim’s Cravings / Cowboy Caviar is an easy, fresh and flavorful dip made with black-eyed peas, hominy, and veggies all tossed in your favorite salsa. Endlessly adaptable, it’s the perfect tasty, light, make-ahead dip for any party or gathering!
11. Smoked Salmon Dip / Kim’s Cravings / Smoked Salmon Dip is an easy recipe that will be the hit of any party! This creamy, flavorful smoked salmon dip is made with cream cheese, sour cream, fresh smoked salmon and fresh dill. It can be whipped up in minutes, makes any occasion feel extra special.
12. Bacon Stuffed Mushrooms / Kim’s Cravings / These Bacon Stuffed Mushrooms are the perfect app for your next party! Who doesn’t love this cheesy and bacon filled deliciousness in the bite-sized perfection of mushroom caps?!
13. Corn Black Bean Avocado Salsa / Kim’s Cravings / This Corn Black Bean Avocado Salsa is everything I love – sweet, savory, spicy, crunchy and fresh.
Heaven in a dip, I say.
14. Paleo BBQ Chicken Wings / Paleo Running Momma / These sweet and smoky BBQ chicken wings are made Whole30 compliant with an easy homemade BBQ sauce. They’re baked to crispy perfection and brushed with lots of sauce for a super tasty appetizer or main course that you’ll be constantly craving!
15. Loaded Taco Sweet Potato Sliders / Paleo Running Momma / These sweet potato sliders are loaded with goodies! Taco-seasoned mini burger patties over roasted sweet potato “buns” topped with an easy guacamole, chipotle ranch and crumbled bacon. Perfect as an appetizer, party food or a fun meal! Paleo and Whole30 compliant, family approved!
16. Delicious Healthy Snack Mix / How Sweet Eats / This delicious healthy snack mix is perfect to prep for snacks on the go! It’s satisfying, flavorful, both sweet and savory and the best part – is super crunchy.
It’s full of nuts, some fruit, a bit of coconut, spices, hemp hearts and chia!
17. Baked Cheesy Cauliflower Party Dip / Love and Lemons / Your guests will never guess that there’s a whole head of cauliflower hidden in this creamy, tangy, and totally addictive party dip.
18. Vegan 7-Layer Mexican Dip / Minimalist Baker / Simple 7-Layer Mexican Dip that’s completely vegan! Loaded with protein and fiber, and so flavorful. Perfect for parties, game days, and snacking.
19. Vegan Cashew-Less Queso / Minimalist Baker / Easy vegan queso made cashew-, dairy-, soy-, and gluten-free! Eggplant keeps the flavor neutral and the texture creamy! The perfect dairy-free queso!
20. Baked Mozzarella Sticks / Well Plated / Baked Mozzarella Sticks. Gooey mozzarella cheese coated in a crispy bread crumb crust, baked to golden perfection.
Perfect party appetizer or snack!
MAIN DISHES
1. Instant Pot Sweet Potato Tortilla Soup / Pinch of Yum / Instant Pot Sweet Potato Tortilla Soup! A smoky, limey, tomato-rich broth with onion, garlic, jalapeño, crispy tortilla strips, and tender chunks of sweet potato.
2. The Best Easy Lasagna / Kim’s Cravings / This easy lasagna recipe is one of my family’s favorite comfort foods! It is packed with flavor, but it’s so easy that I don’t mind making this lasagna at least once a month! Lasagna noodles are layered with meat, marinara, and three types of cheese for the ultimate Italian meal.
3. DIY Better Than Chipotle Burrito Bowls / Ambitious Kitchen / Better than Chipotle DIY Chicken Burrito Bowls that are awesome for clean eating and healthy meal prep. Cheap & easy to make. Chicken can be made in the slow cooker too!
4.
Chicken Taco Soup / Kim’s Cravings / Taco Soup has never been easier (or more delicious!) than with this flavorful Chicken Taco Soup! This simple chicken taco soup recipe can be made from start to finish in 20 minutes! It’s full of chicken, corn and beans and is finished off with your favorite taco fixings. A fun twist on the traditional taco night, your family’s sure to LOVE!
5. Crispy Chicken Tacos / Kim’s Cravings / The BEST Crispy Chicken Tacos with Garlic Cilantro Lime Slaw – ready in about 30 minutes and loaded with flavor and texture. SO YUM!
6. Easy Chicken Enchiladas / Kim’s Cravings / These easy chicken enchiladas are made with shredded chicken, salsa, seasonings and cheese, all rolled up in corn tortillas and smothered with red enchilada sauce. As an added plus, this easy enchilada recipe uses simple ingredients and is pretty healthy! This healthy enchilada recipe is sure to become a family favorite!
7.
Best Beef Chili / Kim’s Cravings / Looking for an award-winning beef chili recipe that’s the best? Look no further, you’ve found it! This no bean beef chili is about as classic as it gets and it makes a big batch, making it great for a party, or you can freeze some for another night!
8. Healthy Tacos / Chelsea’s Messy Apron / Healthy tacos made with seasoned black beans, an easy corn salsa, fresh avocado, and a delicious cilantro “pesto.” Made with wholesome, good-for-you ingredients, these are the BEST healthy tacos ever! These tacos are vegetarian, but trust me, you won’t be missing the meat!
9. Broccoli White Vegan Pizza / Love and Lemons / You’ll love eating your veggies on this yummy vegan pizza loaded with broccoli, corn, tomatoes, jalapeño, and creamy cashew sauce.
10. Instant Pot Cauliflower Mac and Cheese / Well Plated / Instant Pot Cauliflower Mac and Cheese.
CREAMY, easy, and healthy, and you can’t taste the veggies! Great for easy, healthy dinners.
11. Instant Pot Lentil Sloppy Joes / Show Me the Yummy / A health-i-fied vegan, gluten free version of a classic! Quick, easy, meatless weeknight dinner.
12. Most Flavorful Healthy Tacos / Kim’s Cravings / Homemade healthy tacos are filled with my go-to clean eating Mexican taco meat recipe and any other favorite toppings you love on your tacos. These healthy tacos make for an easy dinner recipe that the whole family will enjoy, even your pickiest eaters!
13. Baked Stuffed Bell Pepper with Beef / Foodie Crush / This healthy and easy dinner idea combines ground beef, rice, and sweet and colorful red, yellow and orange bell peppers for an easy dinner any night of the week.
14. Instant Pot Carnitas / Fit Foodie Finds / This Instant Pot pulled pork recipe serves a crowd! It’s also a great recipe for meal prep because you can serve it so many different ways.
15. Healthy Hamburger Casserole / Fit Foodie Finds / Do you love hamburger helper? This Healthy Hamburger Casserole is a homemade hamburger helper that is made with sweet potato puree, delicious spices, and ground turkey for the perfect and easy weeknight dinner.
16. Party Size Italian Melt / Half Baked Harvest / The very best party size Italian Melt. Crusty ciabatta bread, sandwiched with homemade Italian vinaigrette, spicy salami, salty prosciutto, fresh baby arugula, roasted peppers, provolone AND mozzarella. Yes, this is every bit as DELICIOUS as it sounds. Perfect for your game day eats…and every other occasion in between.
17. Seafood Tacos with Lime-Green Chile Sauce + Grilled Corn Slaw / Half Baked Harvest / These tacos are so good they should just be eaten, enjoyed and THEN talked about. Yup, these are those tacos. The tacos that leave you saying YUM, which in my opinion all tacos should do.
18. Grilled Pesto Turkey Burgers / The Lemon Bowl / These juicy grilled pesto turkey burgers are topped with fresh pesto, spicy arugula and creamy mozzarella cheese.
19. Healthy Sloppy Joes / Kim’s Cravings / My family loves these Healthy Sloppy Joes! Made from scratch, piled high on a toasted bun— every meaty bite messy and delicious. Grab some lean ground turkey (or beef) and get ready to win some awards at the dinner table tonight, all in under half an hour.
20. Greek Turkey Burgers / Foodie Crush / These light and juicy turkey burgers cooked on the grill are going Greek, with the addition of sun-dried tomatoes, oregano, feta cheese, and a creamy homemade tzatziki sauce, for a healthy lunch or dinner recipe!
DESSERT
1. Gluten Free No Bake Dirt Pie / Cotter Crunch / A vegan friendly no bake dirt pie just got a “Healthy-ish” upgrade! This EASY no bake dessert is made with gluten free and dairy free “Oreo” type cookies, coconut cream, dates, dark chocolate, and more.
Plus it has the perfect 3 ingredient no bake dark chocolate crust to go with it.
2. Vegan Peanut Butter Protein Buckeyes / Cotter Crunch /A Buckeyes Recipe Packed with Protein! These Vegan Peanut Butter Protein Buckeyes are super easy to make and coated in dairy free dark chocolate. Gluten free with a Paleo and Lower Sugar option.
3. Healthy Whole Wheat Chocolate Chip Cookies / Show Me the Yummy / These Healthy Whole Wheat Chocolate Chip Cookies are loaded with whole wheat flour, a touch of brown sugar, coconut oil, egg, and dark chocolate chips. You’re gonna love ’em!
4. White Bean Blondies /Show Me the Yummy / These White Bean Blondies are healthy, vegan, gluten free, and oh yeah, actually delicious! Full of white beans, oats, maple syrup, coconut oil, cinnamon, and a few chocolate chips! And I promise you can’t taste the beans. ?
5. Dark Chocolate Nut Clusters with Sea Salt / Skinnytaste / These easy 5-ingredient nut clusters are made with almonds, pecans and walnuts dipped in dark melted chocolate and finished with a touch of sea salt for the tastiest and healthy-ish treat!
6.
Chocolate Delight / Kim’s Cravings / Chocolate Delight is a layered pudding dessert that looks impressive and tastes amazing, but is so easy to whip up! It’s made with a pecan cookie crust that’s topped with layers of cheesecake filling, pudding, and Cool Whip. This chocolate layered dessert is perfect for all of the chocolate lovers in your life. It’s a fabulous treat to bring to parties and holiday gatherings, and people always ask me for the recipe.
7. Healthier Flourless Monster Cookies / Ambitious Kitchen / This Healthy Flourless Monster Cookie recipe is wholesome take on a childhood classic! Packed with peanut butter flavor, chocolate chips, coconut, chocolate candy pieces and nuts.
8. Grain Free Tahini Brownies / Ambitious Kitchen / The best brownies I’ve ever eaten: tahini brownies. No butter, flour, oil or refined sugar. These paleo, gluten free and grain free brownies are simply incredible with REAL, wholesome ingredients!
9.
Cheesecake Bars / Kim’s Cravings / These cheesecake bars just happen to be one of my VERY favorite desserts! A creamy, luscious cheesecake filling spread over a buttery graham cracker crust and then finished off with a sweet cherry topping – what could be better?! These bars are always a hit and make the perfect party dessert! They can be made up to 3 days in advance and they’re freezer friendly!
10. Chocolate Chip Brownie Bars / Kim’s Cravings / These brownies are a cross between fudgy and cakey, with just the right amount of richness, to satisfy everyone’s craving. These chocolate chip brownie bars are honestly my all-time favorite chocolate brownie recipe.
Pin these game day recipes!
Game-Day Party Recipes Ideas | Super Bowl Recipes and Food: Chicken Wings, Dips, Nachos : Food Network
Bacon Cheeseburger Garbage Bread
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Bacon Cheeseburger Garbage Bread
Buffalo Turkey Wings
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Buffalo Turkey Wings
Ranch Chicken Taquitos
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Ranch Chicken Taquitos
Hot Spinach and Crab Dip
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Hot Spinach and Crab Dip
Deviled Eggs
Sandra’s simple recipe has a secret sauce: mayonnaise, mustard and sweet relish.
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Deviled Eggs
Guacamole
This is the guacamole for those who appreciate chunky texture. To avoid mashing or overmixing, use a rubber spatula or large fork to gently combine the avocado, tomato and jalapeno.
Stir in some roughly chopped fresh coriander for a hint of lemony flavor.
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Guacamole
Broccoli Cheese Stromboli
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Broccoli Cheese Stromboli
Baked Lasagna Roll-Ups
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Baked Lasagna Roll-Ups
Meatball-Stuffed Football Bread
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Meatball-Stuffed Football Bread
Italian Stuffed Jalapenos
Guy stuffs and covers his jalapenos with three types of cheese: mascarpone, Parmesan and mozzarella.
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Italian Stuffed Jalapenos
Winter Sangria
Toast your team’s touchdowns with Sunny’s crisp sangria, brimming with diced red pear and blood orange. Orange juice and orange liqueur add to the punch’s colorful winter palette.
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Winter Sangria
Mortadella Meatball Sliders
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Mortadella Meatball Sliders
Super Nachos
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Super Nachos
Grilled Corn and Bean Salsa with Baked Corn Chips
Sandra Lee’s colorful, zesty salsa is perfect when heaped on top of crisp, warm corn chips.
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Grilled Corn and Bean Salsa with Baked Corn Chips
Classic Hot Wings
Wings and football go hand in hand so Ree makes a traditional recipe for hot wings to please a crowd. Serve with blue cheese dip and celery sticks.
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Classic Hot Wings
Mini Meatball Sliders for a Party
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Mini Meatball Sliders for a Party
Marshmallow Crispy Treats
This nostalgic fan-favorite is especially festive, thanks to the addition of rainbow sprinkles.
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Marshmallow Crispy Treats
Cheese Boat
Most football fans will agree — a cheesy dip is essential on the Super Bowl menu. This dip features two kinds of cheeses: cream cheese and sharp cheddar. Spice it up as much as you like with hot sauce and chili powder.
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Cheese Boat
Lime Wedge Gelatin Shots
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Lime Wedge Gelatin Shots
Roasted Garlic Bean Dip
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Roasted Garlic Bean Dip
Pigs in Spicy Blankets
Guy packs cayenne pepper and Italian seasoning into his dough for wrapping homemade ground pork sausage.
Serve the spicy bites with a chipotle-agave mustard.
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Pigs in Spicy Blankets
Parmesan Sour Cream Dip
Pat and Gina make homemade chips for their cheesy dip.
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Parmesan Sour Cream Dip
Buffalo-Buffalo Meatballs
Achieve an ideal meatball texture by combining ground meat with panko, sour cream, grated carrot and celery.
The meatballs get great Buffalo flavor after they’ve simmered in a mixture of chicken broth and hot sauce.
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Buffalo-Buffalo Meatballs
Southwest Quesadilla with Cilantro-Lime Sour Cream
Sunny makes a hot, toasty quesadilla that’s filled with corn, pepper and onion.
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Southwest Quesadilla with Cilantro-Lime Sour Cream
Knock-You-Naked Brownies
Ree’s recipe saves prep time by starting with store-bought German chocolate cake mix.
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Knock-You-Naked Brownies
Mozzarella Sticks
Giada coats mozzarella in Italian-style dried breadcrumbs and freshly grated Parmesan cheese before frying.
These cheesy sticks can be made and frozen before cooking up to two days in advance.
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Mozzarella Sticks
Mini Turkey Meatloaves
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Mini Turkey Meatloaves
Comfort Meatballs
Ree mixes ground oats into her ground beef meatballs.
Bake them in a homemade sauce of ketchup, onions, vinegar, sugar, Worcestershire sauce and hot sauce.
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Comfort Meatballs
Buffalo Chicken Dip
When it comes to game day fare, rich and creamy buffalo chicken dip has climbed its way to the top of the ranks.
Try this easy version that’s ready in just over half an hour.
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Buffalo Chicken Dip
Mini Chocolate-Pecan-Caramel Cheesecakes
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Mini Chocolate-Pecan-Caramel Cheesecakes
Chocolate Cookie Cheesecake Dip
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Chocolate Cookie Cheesecake Dip
Buffalo Drumsticks
Melissa d’Arabian tosses her drumsticks in a spicy sauce made of butter, hot sauce and barbecue sauce.
For a milder alternative, reduce the amount of hot sauce, and use maple syrup and lime juice to tame the heat.
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Buffalo Drumsticks
Loaded Barbecue Chicken Nachos
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Loaded Barbecue Chicken Nachos
Cheesy Stuffed Taco Meatballs
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Cheesy Stuffed Taco Meatballs
Artichoke Spinach Dip with Roasted Red Bell Peppers
Frozen veggies make Guy’s easy dip an option for any event.
Thaw and drain the vegetables well before mixing in to keep the dip thick and creamy.
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Artichoke Spinach Dip with Roasted Red Bell Peppers
Buffalo Chicken Wellington
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Buffalo Chicken Wellington
Neely’s Meatball Sliders
Combine pork sausage and ground pork for these meatballs that are served on soft rolls
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Neely’s Meatball Sliders
Pomegranate Beer Punch
Use pomegranate juice to get the great color and flavor featured in this punch.
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Pomegranate Beer Punch
Creamy Garlic and Herb Spread
This spread is irresistible not only for its near-life-size football shape, but for its creamy fluffy texture and bright herb flavor.
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Creamy Garlic and Herb Football Spread
Sausage Hors d’Oeuvres
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Sausage Hors d’Oeuvres
Easy Pimento Cheese
Sunny makes a crowd-pleasing snack by spreading her cheesy pimento dip on slices of white sandwich bread.
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Easy Pimento Cheese
Nacho Chicken Drumsticks
Top chicken drumsticks with grated cheddar cheese and bake until it melts. For a nacho twist, top with salsa, guacamole and jalapenos.
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Nacho Chicken Drumsticks
Giant Cookie Dough-Stuffed Pretzel
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Giant Cookie Dough-Stuffed Pretzel
Hummus Trio
Three is not a crowd in this flavorful assortment of hummus.
Using the same base for all three makes this an easy way to create variety just stir in different toppings right before serving.
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Hummus Trio
Beer Battered Cheese Curds with Homemade Ranch
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Beer Battered Cheese Curds with Homemade Ranch
Loaded Potato Skin Dip
Inspired by the traditional Greek potato-and-garlic dip skordalia, this dip is loaded up with the best potato skin toppings: sour cream, scallions and crispy potato skins and bacon.
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Loaded Potato Skin Dip
French Onion Dip with Gruyere Toasts
Sweet caramelized onions and plenty of fresh thyme add bold flavor to brighten this hearty dip, inspired by French onion soup.
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French Onion Dip with Gruyere Toasts
Buffalo-Style Chicken Wings
These spicy wings are fried and then baked for extra-crispy texture.
The simple three-ingredient sauce of lemon, butter and hot sauce packs a tremendous amount of flavor.
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Buffalo-Style Chicken Wings
Sweet Potater Tots
Roll mashed sweet potatoes in crushed sweet potato chips and bake until crisp.
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Sweet Potater Tots
Supreme Pizza Dip
This hearty dip has the works: pepperoni, onions and bell peppers stirred into a thick tomato sauce, all topped with gooey melted cheese.
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Supreme Pizza Dip
Jalapeno Queso Fundido
Cheese stars in this spicy, beer-blasted dip, and grating your own makes all the difference.
Preshredded cheeses have a coating on the strands that prevents the complete and luscious melting achieved with freshly grated cheese.
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Jalapeno Queso Fundido
Beer-Spiked Brownies with Pecan Icing
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Beer-Spiked Brownies with Pecan Icing
Homecoming Punch
Sandra toasts the big game with a pitcher of sparkling punch.
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Homecoming Punch
Tropical Avocado Salsa
Creamy avocado and sweet pineapple get added zing from spicy jalapeno and ginger in this bold, refreshing dip.
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Tropical Avocado Salsa
Greek Salad Layered Dip
Layer fresh Greek salad toppings over a cool yogurt dip with sweet cucumber and creamy feta cheese for a refreshing, lighter-tasting option at parties.
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Greek Salad Layered Dip
Giant Hoagie
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Giant Hoagie
Spicy Ginger and Coconut Edamame Dip
The big flavor in this bright dip comes from spicy Sriracha, fresh ginger and coconut.
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Spicy Ginger and Coconut Edamame Dip
Creamy Veggie Dip
Make a quick dip of arugula, celery, carrot, scallions, sour cream, cream cheese and more before serving with your favorite sliced raw vegetables.
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Creamy Veggie Dip
Fried Pickles
Coat pickles in cornstarch, egg wash and then a cornmeal mixture before frying until golden.
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Fried Pickles
Sweet-and-Spicy Asian Dipping Sauce with Sesame-Scallion Flatbread and Shrimp
Prepared pizza dough eliminates half of the work in these Asian-inspired flatbreads, with scallions and sesame seeds sandwiched between soft, chewy layers of crust.
The versatile dipping sauce can also be served with frozen dumplings, spring rolls or even chicken fingers.
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Sweet-and-Spicy Asian Dipping Sauce with Sesame-Scallion Flatbread and Shrimp
Cheese Plate with Grape Tapenade
Serve a sophisticated spread of grape tapenade, Spanish cheeses and sliced baguette.
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Cheese Plate with Grape Tapenade
Mini Chipotle Beef Burgers
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Texas Hold-Ums Mini Chipotle Beef Burgers with Warm Fire Roasted Garlic Ketchup
Easy Beefy Cheesy Enchilada Casserole
Sunny takes enchiladas to new heights with this tall, layered pie: Well-seasoned beef gets stacked with red sauce, corn tortillas and two kinds of cheese.
Put the baking dish on a baking sheet in the oven to catch any cheese drips — this pie’s a bubbly one.
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Easy Beefy Cheesy Enchilada Casserole
Buffalo Fried Shrimp
Seafood lovers will appreciate this departure from the classic chicken-and-Buffalo-sauce combination.
Before frying the shrimp until golden brown, prepare a tangy hot sauce batter with a secret ingredient: lager.
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Buffalo Fried Shrimp
Sweet and Spicy Drumettes
Honey, white vinegar and Worcestershire sauce come together to create a sweet-tangy marinade for these tender drumsticks.
Stir some chopped pecans into the mixture for a slight crunch in every bite.
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Sweet and Spicy Drumettes
Charred Tomatillo Margarita Salsa
Two Mexican party favorites are combined in this delicious green salsa.
The roasted flavors of the tomatillo, pepper and scallions pair perfectly with the peppery and earthy notes of the tequila.
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Charred Tomatillo Margarita Salsa
Caribbean Chicken Wings
Sunny’s sweet-and-spicy wings get their flavor from honey, soy sauce, a habanero pepper and lots of spices.
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Caribbean Chicken Wings
Perfect Potstickers
Alton makes a pork filling for these dumplings that are made with store-bought wonton wrappers.
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Perfect Potstickers
Warren’s Chicken Bites
Trisha dresses up chicken tenders by stuffing them with cream cheese and jalapenos, then wrapping each bite with bacon.
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Warren’s Chicken Bites
Chili Dog Nachos
Rachael’s meaty nachos for game day are ready in just 25 minutes.
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Chili Dog Nachos
Drunken Goat Cheese Crab Dip
Drunken goat cheese is cured in a red wine and the smooth cheese makes a great ingredient for the Neelys’ crabmeat-filled dip.
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Drunken Goat Cheese Crab Dip
Pigskins in Blankets
Easy to throw together, these festive hors d’oeuvres are the suited-up tailgate version of the cocktail-party favorite.
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Pigskins in Blankets
Upside-Down Pepperoni and Cheese Focaccia
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Upside-Down Pepperoni and Cheese Focaccia
19 Healthy Super Bowl Recipes
Between the crazy amount of snacks and the alcohol, it’s no surprise that Super Bowl Sunday can totally derail your diet in a single day.
You don’t have to sabotage yourself this year, though.
You can enjoy game day with these healthier-for-you food ideas that still taste indulgent. We have curated a list of game day recipes that won’t derail your body goals. As always, practice portion control and make sure to use the same plate; when we toss away plates between dishes, we also toss away the reality of what we are actually eating. You don’t have to ditch your favorite football foods, as long as you choose the right version of them. From healthier taco dip and Buffalo chicken to potato skins and mozzarella sticks, we’ve got all the classic football snacks you want—just healthified. Find your favorites, and if by some chance you end up ordering in, be sure to stay away from the worst menu options from tons of popular restaurants. You’re welcome in advance.
If you lose all self-control when it comes to anything bite-sized and buffalo, this just might be your antidote. Cauliflower baked in olive oil and then tossed in hot sauce makes a much more waistline-friendly finger food.
Not to mention, the cruciferous veg is credited with reducing inflammation, fighting cancer, boosting heart health, detoxifying your body, aiding digestion, and even improving brain function!
Get the recipe from Good Dinner Mom.
Tacos are basically everything, right? And this skinny dip version is crack, but even the healthiest dips can quickly spiral out of control. We know you’re not going to bust out a measuring cup in the middle of the game. Here’s our advice: a half a cup serving is about the size of a tennis ball or 3-4 spoonfuls. Rather that directly dip into the bowl, dish a ½ cup serving on an individual plate and go to another area to consume it.
Get the recipe from Damn Delicious.
The orange spuds pack in vitamin B6, vitamin C, vitamin D, iron, magnesium, and potassium. Basically, they’re your edible multivitamin.
Get the recipe from Pinch of Yum.
These sweet and spicy wings pack in a whopping 30 grams of protein per serving.
And if you’re on a quest to a healthier, slimmer you, that’s music to your ears. When you make protein a priority, you can boost post-meal burn by as much as 35 percent!
Get the recipe from A Night Owl Blog.
This “nacho cheese” is made with sunflower oil, carrots, potato, lemon juice, jalapeno, and tomato. And according to Stephanie Middleberg, MS, RD, CDN of Middleberg Nutrition, sun butters are a “wonderful source of protein, vitamin E, B vitamins, folic acid, and selenium.” In fact, research shows that they fight bodily inflammation, heart disease, and cancer. You’d be hard pressed to find a Tostitos dip that can do all that.
Get the recipe from Hot For Food.
Even the most health-conscious have a hard time turning down a buff chic tender or two. Luckily we’ve found a healthified baked version. Our only recommendation: swap in Greek yogurt for mayo. When it comes to weight loss, fat burning and fitness fuel, few foods are more powerful than the white stuff.
Plus, protein aside, it’s loaded with probiotics that aid in digestion, plus calcium and vitamin D, which are essential for bone health. The best part? Your guests will be none the wiser.
Get the recipe from Sally’s Baking Addiction.
Good luck finding a pizza with 4 grams of carbs. Cauliflower adapts to the flavors it’s combined with so trust us, these pizza bites are freakin’ amazing!
Get the recipe from Wicked Spatula.
You know the saying, “if it’s not broke, don’t fix it.” Well, guac is never broke (unless, of course, you’re ordering it from Subway). However, we are firm believers in trying new things and this broccomole is definitely one of them. Plus, according to clinical trials, weekly broccoli consumption can lower rates of prostate, breast, lung and skin cancers! And it’s all thanks to sulforaphane, a compound that can effectively “switch off” cancer genes, wiping out cancer cells and slowing the progression of disease.
Get the recipe from Domestic Fits.
Don’t worry meat lovers—we didn’t forget about you. Just make sure to opt for grass-fed beef, which is naturally leaner and void of carcinogenic antibiotics and chemicals. And do we really have to mention the green flat-belly goddess sandwiched between this one?
Get the recipe from Damn Delicious.
These hearty veggie burgers are made with protein-packed quinoa, detoxifying garlic, flat-belly black beans, calorie-scorching spices, and cancer-fighting flaxseed, and then sandwiched between a filling sweet potato bun. It doesn’t get much healthier than this.
Get the recipe from Emilie Eats.
Nachos that can boost your happiness—that is if you ditch tortilla chips for bell peppers and always go red. Here’s why: researchers at William Paterson University ranked red peppers as the second most potent vegetables. Aside from boosting your immune system, the sky-high concentration of vitamins helps to improve your mood directly!
Get the recipe from Closet Cooking.
Eat so much chicken lately, you’re surprised you haven’t started clucking? We got you. These sliders use lean ground turkey to deliver that same fiery taste and muscle-building protein to your palate.
Get the recipe from Cooking For Keeps.
These satiating, low carb burgers are wrapped up inside a lettuce bun with cheese, onion and waist-shrinking avocado. In fact, a study in the journal Diabetes Care found similar results: A diet rich in monounsaturated fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain fat genes!
Get the recipe from The Pioneer Woman.
Potato wedges are favorite for many—but not all fries are created equal. Zero trans fats, and a hunger-busting combo of fiber and protein, these garlicky delights surpass most.
Get the recipe from Two Peas and Their Pod.
Unlike conventional hot dogs, which are doused with nitrates and nitrites, chemicals that have been shown to cause cancer and diabetes, these pigs in a blanket are made with organic turkey.
Most notable is the sodium count, which won’t break your daily salt bank. While we don’t recommend consuming them on the reg, the occasional indulgence won’t hurt you.
Get the recipe from The Skinny Fork.
Rotisserie chicken is a dieter’s BFF. Feeding an entire family for less than $10, they can go from plastic container to quesadilla in just minutes because who really has time to cook 2 pounds of chicken? Superbowl meal prep doesn’t get much easier (or cheaper than that).
Get the recipe from Gimme Delicious.
Carrots boost immunity, promote vibrant skin, reduce cholesterol, boost oral health, protect the heart, improve digestion, increase cardiovascular health, and detoxify the body, thanks to a plethora of vitamins and minerals. No hot dog is going to do all that. P.S. Did you know your body prefers to burn the fats in coconut oil (also a key ingredient in this one), rather than store them? If not, it might be time to brush up on the healthy benefits of coconut oil before you bite into this one.
Get the recipe from Neurotic Mommy.
All the flavor and none of the empty, nutrient-void carbs—we love lettuce boats. Although Caesar and bacon don’t have the most weight loss friendly rep, at 66 calories a wedge, this one is a green light. And don’t opt for turkey bacon.
According to Sarah-Jane Bedwell, RD, LDN, a Nashville-based nutritionist and author of Schedule Me Skinny: Plan to Lose Weight and Keep it Off in Just 30 Minutes a Week, “center cut pork bacon, considered the highest quality bacon in the meat industry, is actually similar in nutrition to turkey bacon—but tastes way better. The fatty portions from the top and bottom have been removed, resulting in leaner, more uniformed slices that include more meat and less fat. A serving of center cut pork bacon has only about 25 more calories than a serving of turkey bacon. And although turkey bacon is a bit leaner—only by about half a gram of fat per serving—it’s actually quite a bit lower in protein; turkey bacon has about two grams of protein per serving, whereas center cut bacon has six grams of protein per serving.
“
Get the recipe from Simple Bites.
Next time you’re on a hunt for low-carb snacks to whip up, don’t forget about this one. Part-skim cheese sticks dipped in egg and rolled in flour, panko breadcrumbs, parmesan, and parsley—one word: genius.
Get the recipe from Deliciously Yum.
What to Eat Before a Hockey Game
Hockey is a demanding sport that requires both speed and endurance, so nutrition for hockey players should be
focused on providing the right fuel to ensure there’s enough energy to get through three periods. This may seem
like a simple enough task, but there are actually several factors to consider before you plan the game-day menu.
Theories about what constitutes the best pre-game hockey meals abound, but once you understand the important
variables involved—what to eat, when to eat, and how much to eat—you can create your own
hockey-player diet plan.
Understanding Food as Fuel
That the human body converts food to energy is obvious, but not all foods produce the same kinds of energy at
the same rates.
For instance, sugary foods offer a big burst of energy, but this short-lived effect can be
followed by a “crash” that leaves you sluggish and heavy-legged—just what you don’t need in the final
minutes of a tight game. Proteins, on the other hand, offer a long, slow burn that’s great for endurance but
doesn’t load you up for a crease-to-crease sprint.
That’s why most discussions of the best pre-game hockey meal focus on carbohydrates—found in fruits,
grains, vegetables and dairy products—which are considered the most efficient sources of energy for
athletes. Your body breaks down carbohydrates into simple sugars that it uses for fuel, and any fuel not needed
right away gets stored in your muscles for use later. This combination of immediate and long-term effect will
help you perform at a high level for longer. As a bonus, carbohydrates fuel brain function, so you’ll stay
mentally sharp, as well.
So, you should eat just carbs before a game then, right? Wrong. It’s possible to get too much of a good thing,
so a better strategy is to eat more balanced meals in which carbohydrates are the main course.
The timing of
your meal, in relation to face-off, is also an important consideration. Let’s look at a scenario in which you
have a big game at 7 p.m.
The Hockey Player’s Diet
Morning Meal
What do hockey players eat for breakfast? Certainly not sugary cereal, such as Cap’n Crunch® or
Froot Loops®. Since you’re not playing for another 10 to 12 hours, you don’t want to load up on
energy foods that will have burned out by game time. Focus instead on a mix of proteins, carbohydrates, and
fats. A good example would be two eggs, a couple pieces of whole-grain toast, and a glass of milk or orange
juice. If you’re an oatmeal lover, mix in some fruit, nuts, and berries, and add a side of bacon or ham.
Midday Meal
A simple turkey sandwich—on whole-grain bread, with cheese, lettuce, and tomato—offers another
great mix of protein (turkey), carbohydrates (bread and veggies), and fats (cheese). Your goal is not to load up
on any one kind of fuel, but to build from proteins to carbohydrates as the day goes on.
Accompany this meal
with milk or juice, and make sure you also drink a big glass of water to stay hydrated.
Pre-Game Meal
Most experts agree that the pre-game meal should be eaten at least two hours before the game, so your
body has time to process the fuel and so you don’t feel “stuffed” or bloated at game time. (You can always snack
closer to face-off; see below.) It’s also important that you don’t eat too much, for the same reason. Eat just
enough to sate your hunger, and then stop.
The meal itself should be roughly 50 percent carbohydrates, 25 percent proteins, and 25 percent vegetables
(non-starch). The most common main course is pasta with meat or fish. In fact, in an article about hockey player
diet plans by LAKings.com staff writer Deborah Lew, 15 of the 20 NHL players she surveyed said their pre-game
meal consisted of pasta plus protein (chicken, fish, or beef). Add a side salad or some veggies, and you’ll be
raring to go at game time. Don’t forget to drink plenty of water.
Final Snacks
If you want a final boost, you can have a snack 30 to 60 minutes before you have to play. Again, stay away from
sugary treats that your body will burn up quickly. Instead, focus on quick-digesting foods such as peanut
butter, fruits, and nuts. Peanut butter and banana slices on a single piece of whole-grain toast is both
delicious and an effective snack.
General Hockey Diet Rules
When game time rolls around, being fueled up is not your only concern. Here are some other diet-related tips
that will ensure nothing gets in the way of a great on-ice performance:
- Stay hydrated. Drink water throughout the day and during the game.
- Stick to familiar foods on game day. It’s tough to focus on the puck if you’re nauseated or have to go to
the bathroom. Try that new sushi place on a day off. - Stay away from spicy foods—even ones you love—for the same reasons.
- Avoid foods with lots of fiber, which can cause bloating, intestinal discomfort, or gas.
- Practice eating a specific pre-game meal to see how it makes you feel afterward.
Remember that a hockey-player diet plan isn’t just for game days. Planning your meals throughout the week will
keep you fueled up for practices, too. You don’t have to eat the exact meals described here, but think about how
you consume carbohydrates, proteins, fats, and sugars before you play. Through trial and error, you’ll learn
which meals work best for you. And once you’ve got yourself firing on all cylinders, you can focus on playing
the best game possible.
What Hockey Players Should Eat On Game Days
In this Hockey Game Day Nutrition Guide, you are going to learn exactly what to eat leading up to your games in order to perform at top levels on the ice.
Before I get started – We are giving away a FREE Game Day Nutrition “Cheat Sheet” For Optimal Hockey Performance that you can get here.
Jump To Each Section:
The Importance of Game Day Nutrition
If you want to perform to the best of your ability on the ice you have to be properly fueled.
It doesn’t matter how talented you are or how good you are – if you aren’t properly fueled you will never be playing to the potential that you could otherwise be playing at.
You cannot create a fuel source for physical energy expenditure out of thin air.
The body needs certain nutrients in order to perform at its best and depending on the demands of the sport those nutrients may vary in amount and type.
Different activities require different substrates in order to maximize sport-specific energy efficiency.
Hockey is an alactic-aerobic sport, meaning it involves high intensity/high power output efforts interspersed with low-intensity aerobic work.
For example, skating as fast as you can down the ice on a breakaway and then performing a slap shot that ends up getting passed the goalie and scores you a goal.
This is very high-intensity skating plus the shot was high power output, but immediately afterward you did a calm stroll either back to center-ice or to the bench.
Understanding the energy system demands of hockey allows you to be able to make proper decisions regarding what nutrients fuel those energy systems and how you can create the best nutritional and supplemental strategy for optimal performance.
In this article, I will answer all of your hockey game day nutrition questions so that you can always be performing at 100%.
Hockey players always ask me “What should I eat before the game?” – Which is a great question, but not the right question.
A better question to ask would be “What can I do to be properly fueled for my hockey game?”
Now we’re talking.
The viewpoint of strictly pre-game nutrition is certainly a component of game day nutrition, but not the whole picture.
You don’t prepare for your game with one single meal, you prepare for the game with your lifestyle.
The “big picture” here comes from your dietary habits including the days leading up to the game in addition to whatever you decide to do on game day.
If you’re a guy who is looking after his nutrition all the time, then you are much more prepared for the game then the guy who is only looking after his nutrition on game day.
The comparison isn’t even close.
I won’t extend this blog post to include the many factors that daily nutritional habits have on athletic performance as this article is to be directly game day focused.
So, I’m going to stick closer to the game day window and factors affecting the game day window—but you will soon discover just how connected all of your habits are just by learning about this specific performance window.
Why Hockey Players Need To Eat Carbs On Game Days
One of the most important factors to note is the fact that hockey is so highly anaerobic that the absence of carbohydrates in the diet is, in all honesty, a defeating tactic for hockey specific performance.
Going “low carb” – “keto” – or “paleo” may all sound cool because the marketing can be done very well, but these are not hockey performance diets.
Carbohydrates are a phenomenal fuel source, especially for hockey players. Do not be sold otherwise.
Carbohydrates are the preferred fuel source for both anaerobic movement and the nervous system during anaerobic movement.
This keeps your mind, your neural networking, and your muscles functioning at full capacity during the game.
This is where the above statement on understanding the bodies energy system demands during specific movements comes into application.
Carbohydrates fuel anaerobic activity and hockey is an extremely anaerobic dominant sport, so to properly fuel yourself for the game you need adequate amounts of carbohydrate in the diet. No questions about it.
I’m sure there are some athletes out there who feel they “get by” on low carbohydrate diets in anaerobic sports, but from both the research and my experience working with thousands of athletes, there is a big difference between good and optimal.
Optimal represents covering all your bases by understanding muscle physiology and sports science to meet the substrate demands of your sport (in this case, carbs for hockey performance).
Going low-carb just doesn’t bring more pros then it does cons from both a performance and recovery perspective.
Now, having touched upon the necessity and importance of carbohydrates in the diet for hockey players, it is also very important that you time your carbohydrates properly for optimal performance and glycogen synthesis (the storage of carbohydrates into your lean muscle tissue for future energy use).
At the end of the day, getting in your total macronutrients (protein, carbohydrates, and fat) and calorie intake for the day outweighs any other nutritional factor in regards to your performance on game day.
But, when it comes to creating an optimal effect and performing at your best and attaining the best possible body composition for hockey timing is a factor.
It’s one of those “Do you want good or optimal?” scenarios.
Especially for glycogen synthesis.
Tying into my statement above regarding the importance of your nutrition in the days prior to the game (but really, all the time), I was mainly referring to your overall recovery and the synthesis of glycogen.
Of course, other important factors are there as well regarding everyday nutrition and its effects on the body (energy, hormone balance, sleep quality, etc), but when it comes to fueling your body for a game of hockey – maximal storage of glycogen is going to bring you that energy you need late into the 3rd period to still be strong and explosive (and have that hockey-specific anaerobic energy you need).
I’m assuming every hockey player reading this is currently resistance training as well. So, this is going to benefit you both during the season and in the offseason.
It is very well documented and agreed upon in the research that glycogen replenishment in the muscle cells is at its best during resistance training and within the 6 hours after resistance training.
Immediately after resistance training, the pathways that your body uses for post-workout glycogen replenishment aren’t even insulin dependent (which most people think) due to the muscles translocation of GLUT-4. I know GLUT-4 sounds pretty fancy, but it’s really not.
The simple process of training hard with resistance activates GLUT-4 (GLUT just means glucose transporter, it’s taking glucose out of the bloodstream and shuttling it the muscle tissue you worked that day) and this sucks up carbohydrates into your muscle cell as glycogen extremely effectively while avoiding nearly all susceptibility to fat storage.
The post-workout window is nearly bullet-proof for avoiding any fat storage via carbohydrate consumption, so this is an area you should be consuming the highest amounts of carbohydrate within your day.
Additionally, moderate amounts of protein support the glycogen process as well as provide the necessary amino acids for optimal muscle repair.
In essence, you are setting yourself up for maximal recovery, and in turn, setting yourself up for maximum performance the next time you partake in physical activity.
You can only perform based on how well you effectively recover — so “pre-game nutrition” really begins once you have completed your most recent bout of intense physical activity, even if it was a couple of days prior.
Additionally, the couple meals you have after that post-workout shake within the 6 hours after training should also contain moderate to high amounts of carbohydrates because it is during this window they are maximally absorbed as energy into the muscle as opposed to being stored as fat.
Put another way, it is either going to be lean tissue on your body or fatty tissue on your body – I think we both know what you’d rather have.
I give my 1-on-1 clients about 70% of their daily carbohydrates within 6 hours after training for all of the above exact reasons.
Why Muscle Soreness Matters
Here’s something a lot of coaches don’t know, but if you really dig into the research you will find that as Delayed Onset Muscle Soreness (DOMS) slowly increases at a linear rate after hard training, so does insulin resistance in the muscle group trained.
Meaning, as the muscle you trained progressively gets sorer (think what it feels like the day after a hard leg day) and is exiting further and further out of this 6-hour post-workout window, it is also becoming more resistant to the storage of glycogen from the carbohydrates you are consuming.
For example, if you train your legs and you do your normal routine. Those legs are going to soak up carbohydrates very efficiently for up to and around 6 hours post-workout. But, if you say to yourself the next day:
“Man! I am so sore, I am going to eat a bunch more carbohydrates to help fuel this recovery”
It doesn’t exactly work like that.
The maximal amount of insulin sensitivity within your trained muscles has now passed and now that your legs are extremely sore this is a great indicator that the carbohydrates you are eating are not being optimally stored as lean tissue and are more than likely circulating in the system to be stored elsewhere (perhaps in another muscle you didn’t train, or your liver), burned off for readily available energy, or to be stored as fat.
This is why I have many of my athletes decrease carbohydrates on non-training days, it doesn’t add any greater benefit unless you’re depleted.
To put it short, optimally consuming carbohydrates during and after resistance training OR a hockey game is going to ensure greater synthesis of glycogen and therefore contribute to greater performance in your next game.
This is why it’s so important to eat well throughout the week, it is priming you and fuelling you for future physical bouts of anaerobic effort, just like your hockey game.
Keep in mind I am intentionally leaving other aspects out such as protein and fat as I want to gear the article strictly towards the most applicable game-related material.
This brings me to the next important factor, hydration.
Water and Its Hockey Performance Benefits
People generally overlook hydration in physical performance. They know it’s important, but, they pay no attention at all to the research behind optimal hydration, nor do they have any idea what an optimal intake should look like for them to perform at 100%.
I’m here to tell you right now that it plays several massive roles in all aspects of hockey development. This includes health, muscle building, fat loss, injury prevention, and energy levels both on and off the ice.
Think about it, muscle is literally 75% water, how well do you feel a dehydrated hockey player is going to be able to perform?
Not very well!
Beyond this, research has shown even slight levels of dehydration can not only negatively affect performance but also create rises in the stress hormone cortisol.
Cortisol runs antagonistic with testosterone, meaning; if you’re dehydrated, your testosterone levels are suffering as well. Cortisol is also catabolic to muscle tissue, which means it breaks muscle tissue down.
So, something as simple as chronic dehydration can neutralize what you’re trying to accomplish in the gym.
The above carbohydrate strategy would also not work very well because for every 1g of carbohydrate you want to store in the muscle cell in the form of glycogen you are also going to need an average of 3-4g of water to go with it.
If you don’t have water, you also don’t have stored energy. Water is that important.
Levels of Dehydration and Their Negative Implications on Hockey Performance:
- A 0.5% loss in body water: increase cardiac output (more stress on the heart)
- A 1% loss in body water: Decreased aerobic endurance
- A 3% loss in body water: Reduced muscular endurance
- A 4% loss in body water: Reduced muscle strength, reduced motor skills and increased heat cramps
- A 5% loss in body water: Heat exhaustion, cramping, fatigue, reduced mental capacity
- A 6% loss in body water: Physical exhaustion, heatstroke, coma.
- A 10-20% loss in body water: Death
Put another way, you are weaker, have less cardio, have less muscular endurance, have an unnecessarily elevated heart rate, and have reduced coordination abilities at only a 4% loss in body water.
The decreases in overall performance begin at such an early stage of dehydration.
If you know you are one of these people who don’t drink enough water day in and day out, a simple increase in water intake could be the next push you need in the gym and on the ice to better yourself.
The major point I want to drive here though is that you can’t just drink a lot on game day. Hydration needs to be a seven days per week effort in order to be done properly. Especially when it comes to your electrolyte balance because you can’t just correct potassium, magnesium, calcium, or sodium deficiencies in the moments before a game. Physiology doesn’t work that way.
There are many water intake guides out there, but my personal favorite is:
Body weight / 2 = minimum daily water intake in ounces.
Example: 200lbs / 2 = 100oz daily water intake.
Keep in mind that this recommend number shouldn’t include exercise as different people sweat at different rates. This is simply a guide representing what you should be taking in on a daily basis, training or non-training day.
If you sweat a lot, you’ll need to add more water to your calculated number.
To dial things in even further, your pee should be clear or slightly yellow throughout the whole day. If you’re peeing 6x throughout the day and 2x after a workout, you’re doing well.
Also, if you’re somebody with chronic cramping issues during exercise, the amino acid taurine and some added electrolytes seem to help dramatically in this department.
Hockey Game Day Menu (What To Eat)
Now having discussed two “big picture” concepts of carbohydrate intake and hydration, let’s take a more zoomed-in look at the common question of “what should hockey players eat before a game?”
What you’re looking to do on hockey game days is:
- Minimize junk food for the entire day
- Consume primarily protein and carbohydrates pre and post game
- Avoid high levels of fat intake (oils, fatty meat, etc.) in the pre and post game window
- Avoid high levels of fiber intake (large servings of vegetables) in the pre and post game window
Essentially, we want to avoid junk food because it does nothing but slow you down on the ice and reduce the rate at which you recover.
I don’t think I need to present any scientific reasoning for you on this one (just common sense).
Beyond this, we want to avoid high intakes of fat and fiber as they both slow down the rate at which we digest food and therefore result in reduced rates of recovery when eaten post-game, and increased rates of GI distress when eaten pre-game.
I’m not saying avoid fat and fiber all day, they are fundamentally important in your diet. But, what I am saying is that they should be kept further away from the pre/intra/post-game window for the best results.
For most people, this means that the majority of your breakfast and lunch meals would be composed of healthy fats, protein, and fiber — whereas your pre/intra/post nutrition would be much more carbohydrate-dense (as we’ll get to in the following sections).
Example Game Day Breakfast
An example breakfast would be a spinach omelet plus your fruit of choice.
Here’s an example of a great breakfast for game days:
- 3 eggs
- 1/2 cup of egg whites
- 1-2 handfuls of spinach and some chopped tomatoes
- Mix all of the above together to make an omelette
- Enjoy one cup of blueberries on the side
Example Game Day Lunch
An example lunch option would be some wild salmon, vegetables, side salad with extra virgin olive oil, plus a fruit of your choice.
Here’s an example of a great lunch for game days:
- 6oz wild salmon
- 2-3 handfuls of leafy greens mixed with bell peppers
- Add 1 tbsp. of olive oil, salmon, 1 cup of sliced strawberries, and salad dressing of your choice to the above to create a large salad
The basic formula for both breakfast and lunch on hockey game days would be:
Protein for men: 30-40g
Protein for women: 20-30g
Carbohydrates for men: 25-35g
Carbohydrates for women: 15-25g
Healthy fats for men: 20-30g
Healthy fats for women: 15-25g
Smaller individuals stick to the low-end of the recommendations while larger individuals should stick to the high-end.
The Four Phases of Game Day Nutrition
While breakfast and lunch are important on game days, when we talk about the four phases of game day nutrition we are focusing on the 5-6 hour window before, during and after the hockey game.
The research behind game day nutrition can become extremely complicated, but the main objectives are simple:
- Maintain hydration
- Maintain blood glucose
- Maintain amino acid levels
- Add in performance supplementation if desired
To accomplish these with the highest degree of effectiveness we approach the game in 4 different phases:
Phase 1: 1-3 hours prior to the game
Phase 2: 20-45 minutes prior to the game
Phase 3: During the game
Phase 4: Post-game
Let’s dive into each phase…
Phase 1 – 1-3 Hours Prior To Hockey Game
To top off your glycogen stores and have readily available glucose circulating around waiting the be burned off as energy during the game, it is ideal to have a 1:1 ratio of carbohydrates to protein in the form of a solid, whole food meal approximately 1-3 hours before the game.
The carbohydrate source should come in the form of a low glycemic index choice such as sweet potato, brown rice, oats, brown pasta, or quinoa – and the protein should ideally be an animal source such as meat or egg whites.
I give the range of 1-3 hours pre-game because you know your body better than I ever will. You need to gauge this based on your own rate of digestion speed/clearance and have this meal pre-game.
Your goal is to find that sweet spot where it is not sitting in your stomach during the game (causing gastrointestinal distress) but you’re also not hungry during the game.
Find that time and stick to it.
It is important to note here that if you choose a very fatty meat (such as steak, ground beef, or salmon), you should keep it further away from the game as fat tends to slow the digestion of carbohydrates and protein down while simultaneously not adding any performance benefit (this also means it’s not exactly ideal to add a bunch of avocado or oils to this meal either).
If you can stick closely to the 1:1 ratio of carbohydrates to protein and keep the fats and fibers low, you’ll be doing a great job. It’s also permissible that you bump the ratio up to 2:1 if your workout and/or game exceeds two hours in duration.
Example Pre-Game Meal Option
A good example of a phase 1 meal would be 6 oz of chicken breast with 1 cup of cooked brown rice.
Or if you’re playing in the morning, 1 cup of egg whites with 2/3 cup of oatmeal (measure both the egg whites and oatmeal uncooked before cooking).
If you want more example meals check out our best hockey pre-game meals article.
Phase 2 – 20-45 Minutes Prior To Puck Drop
Phase 2 is an option for you if phase 1 doesn’t work. For whatever reason, you couldn’t get a proper pre-game meal in.
Here at the 20-45 minutes pre-game mark (ideally closer to 45 minutes) you would have a combination of liquid protein and carbohydrates.
We use liquid in this phase as it absorbs much faster through the G.
I. tract allowing you to be fueled for the game.
A combination of 30-40g whey protein isolate with 30-40g carbohydrate powder would be ideal here.
If you were able to get your Phase 1 pre-game meal in, you could use Phase 2 for performance-enhancing supplementation such as caffeine, neural stimulants, creatine or beta-alanine (or all of the above).
These nutrients heighten alertness, focus, concentration, and will get you “in the performance zone” faster.
They do not just work through a physical anaerobic energy component, but they also work to bring the brain up to another level of performance. You could say they allow the brain to fire at a higher RPM.
I left out the dosages as when it comes to stimulants/neural stimulants as everybody has such a wide range of sensitivity and if I’m not working with you one on one it is tougher to call.
For example, some people go nuts on 1 cup of coffee whereas others could go to sleep after it.
I recommend always starting at the lowest possible dose, and only working your way up as needed.
Phase 3 – During The Hockey Game
Keeping our 4 main objectives outlined above at the forefront of our decision making, it is of the utmost importance to consume a high glycemic carbohydrate source combined with either free form amino acids or whey protein isolate plus some electrolytes.
I want to make a note here that I don’t recommend any marathon/triathlon style strategies. Meaning, I don’t recommend using candies, gels or any type of solid substance during the game.
Liquid nutrition causes the least amount of gastric distress and, due to the explosiveness of hockey, you are at a great susceptibility to having gastric distress.
Keep it liquid- it won’t bother your stomach and it is easily accessible on the bench.
Intra-Hockey Game Drink
Inside your bottle should ideally be 20 – 40g of high GI carbohydrates (sugars), 10-15g whey isolate (or 5-8g amino’s) + magnesium/potassium/sodium.
If you want to learn more about this formula check out this “What To Drink During Hockey” video:
Recommended Products For The Hockey Drink:
Carb Powder (with electrolytes) – ATP Pentacarb
Whey Protein Isolate – New Zealand Whey Protein Isolate
EAAs – ATP EAA
This mix should come in the form of a 6-8% solution. Meaning the powder should comprise of only 6-8% of the total drink. Going any higher than this it has shown in the research that it is going to delay gastric clearance which means it is going to sit in your gut longer and take longer to get to your muscles.
For example, 500ml x 0.08 = 40g.
So, if your drink has 40g of total powder in it, your water content should be a minimum 500ml.
Post-game you don’t have to worry about the percentage really, it can be over 10% as performance is no longer a concern.
Carbohydrates are there to keep glucose and energy levels high throughout the whole game. Protein/amino acids are there to prevent muscle tissue breakdown (loss of muscle) and also to provide energy substrates to fuel performance if need be.
On the amino acid note, essential amino acids (EAA’s) specifically downregulate certain neurotransmitters in the brain that are correlated with exercise-induced fatigue.
Neurotransmitters in the brain are what your body uses to communicate back and forth and give signals to what is happening in the body. Amino Acids help prevent the body’s fatigue signaling ability from a neural perspective.
This can help you to go harder, longer; and since it is neurotransmitter related you are also going to be mentally sharper as well (which is super important as all hockey performance begins with the sharpness of your mind and reaction time).
The electrolytes are in the drink to drive maximal hydration and optimal muscle pH levels.
Phase 4 – After Your Game
The post-exercise period should be structured in a way that replenishes your muscle glycogen, decreases your muscle protein breakdown and supports the stimulation of muscle protein synthesis (muscle repair/growth).
Put simpler, hockey athletes should be refueling, increasing muscle size, and repairing any damage that the game or workout could have caused. Accomplishing this allows them to increase performance, recover faster, have a better body composition, and prevent future injury risk.
In doing this, you are going to want to have a combination of carbohydrates, protein, and electrolytes as soon after the game as what’s reasonable for you.
The incorporation of carbohydrates is specifically relevant to hockey players as hockey is a glycolytic sport, meaning, it primarily utilizes carbohydrates as it’s preferred energy source.
So, post-workout nutrition has to support this supply and demand chain.
If we deplete the glycogen (carbohydrates stored within the muscle cell) during a game, we need to be replenishing that if fast recovery is a goal of ours in addition to repairing our muscle tissue through protein intake and maximizing our hydration with added electrolytes.
The post-game window is where we really take advantage of the 6-hour window we have after intense physical activity to maximally synthesize glucose into glycogen in the muscle tissue as we discussed in detail in the beginning of this article.
Ideally, if you have another game, practice, or workout within 24-hours you would make this post-workout nutrition be a combination of carbohydrate powder + protein powder (i.e. you should go the supplement route).
But, if you don’t have another bout of intense physical activity within 24-hours it is totally fine to simply have a big meal after the game (although you still need to follow the protein/carbohydrate guidelines).
If you follow this post-game strategy you will feel much more optimally fueled for your next physical bout down the road whether it be the next day, or even 2-3 days later.
If you go the supplement route, which is ideally your best option to start the recovery processes as soon as possible, I would recommend using these formulas to optimize your individual intake:
Carbohydrate powder: 1g of carbohydrates per kilogram of body weight.
Protein powder: 0.5g of protein per kilogram of body weight.
Example: 70kg athlete would consume 70g of carbohydrate powder + 35g of whey protein isolate. The carbohydrate powder I linked to above is my favorite brand and also includes the exact electrolytes you’re going to need as well.
This meal in food format would be as simple as combining a protein source and carbohydrate source and sticking to the same macronutrient calculation as above.
For example, that exact meal above (70g of carbohydrates + 35g of protein) would equate to 6oz of chicken breast plus 1.
5 cups of rice.
You can keep it super simple, and if you want more example meals in real food format check out our best hockey post-game meals article.
Game Day Nutrition Wrap Up
I hope I have shed some light on both the big and small pictures towards priming the body for optimal hockey performance today and that this article has provided you with some practical strategies that you can start using to improve your game as soon as possible.
To wrap things up, here are some takeaway points:
- Once you understand what drives hockey-specific energy systems, you can then design a meal plan to accommodate for those systems
- Gameday nutrition is not just about pre/during/post game strategies, you have to look at the big picture of what you’re eating 7-days a week
- Once having completed the big picture, then you can move to pre/during/post game strategies as you are ready now for the “next level” strategies
- The main objectives of game day nutrition is to:
- Maintain hydration
- Maintain blood glucose
- Maintain blood amino acid levels
- Add in performance supplementation if desired
- The four phases of game day nutrition are:
- PHASE 1: 1-3 hours pre-game
- PHASE 2: 20-45 minutes pre-game
- PHASE 3: During the game
- PHASE 4: Post-game
- You can’t perform at your best if you are not fuelled properly. Period.
Period.Want to ensure you remember all of this? We have a FREE Game Day Nutrition “Cheat Sheet” For Optimal Hockey Performance that you can access here.
For Hockey Players Who Are SERIOUS About Improving Their Performance
Because you’ve made it to the bottom of this Hockey Game Day guide I can tell you are serious about improving your performance on the ice…
We’ve recently released a Hockey Skills Accelerator Program that was designed for hockey players who want the quickest path to success…
If you want to become a player that scores more goals and helps your team win more games you need to check out the Hockey Skills Accelerator system here.
Further Learning on Hockey Game Day Nutrition
Hockey Pre-Game Meal Ideas (Podcast)
What To Drink During Hockey (Podcast)
What Should I Eat After Hockey (Podcast)
Quick Hockey Pre-Game Meal Ideas (Video)
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Frequently Asked Questions on Pre-Game Meals
What’s The Best Meal Before A Hockey Game?
An ideal hockey pre-game meal would be high in carbohydrates and protein and low in fats. For example 6oz chicken breast, 1-2 cups of brown rice, and ½ – 1 cup of green vegetables.
How Many Hours Should You Eat Before A Hockey Game?
1-3 hours before your game is the best time to consume your pre-game meal.
Is Pasta Good Before Hockey?
Yes, pasta can be a good choice for before hockey games if you add in some protein and vegetables with the meal.
What young athletes should eat before and after the game
For young athletes, planning is key to eating the right nutritious foods at the right times, said University of Chicago Medicine Comer Children’s Hospital pediatric gastroenterologist Timothy A.
S. Sentongo, MD.
While younger kids who compete in shorter games might not need to pay as much attention to their game-time nutrition, older kids who are serious about their performance should follow these nutrition rules to maximize their athletic abilities.
“If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after,” Sentongo said. “If you follow those rules, your performance will be better than someone who eats too many sugary and fatty foods.”
Night Before the Game: Carb-load and Avoid New Foods
Starchy foods like pasta, rice and potatoes offer a carbohydrate-rich meal that will provide the right fuel for the next day’s event. Sentongo recommends avoiding new foods that might upset your stomach during the game.
Before the Game: Stay Hydrated and Don’t Eat Fats
Young athletes can stay hydrated by using this easy equation: take their weight (100 lbs.), divide it in half (50 lbs.
) and turn that number into ounces (50 oz). That’s how much water they should drink each day. Staying hydrated is especially important the day of the game. “That will help prevent cramps and fatigue,” Sentongo said.
If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after
If you need to pack a snack for your child to eat before an after-school game or practice, Sentongo recommends something starchy like crackers, bread or a banana. Anything too fatty, like junk food or milk, is digested slowly and will make athletes feel slow and sluggish. Athletes should also avoid eating too many high-fiber foods, like beans, fruits and vegetables, which are also difficult to digest and can cause stomach problems on the field.
During the Game: Refuel as Needed
Some parents are encouraged to bring snacks for the kids to eat mid-game. While parents often pack sugary treats like granola bars, Sentongo recommends the same starchy foods kids should eat before the game. “Anything too sweet will be rapidly absorbed and expended, and they won’t benefit from it,” he said.
While on the sidelines, athletes should drink both water and sports drinks like Gatorade that have electrolytes and potassium to help them recover. Though some athletes are getting creative with hydration options – pickle juice has grown in popularity in recent years – Sentongo recommends sticking with sports drinks, which have the right combination of salt and sugar that increases absorption of electrolytes in the body.
Post-game: Repair with Protein
After the game, athletes should eat a high-protein meal that contains poultry, meats, fish or legumes. “When you compete, you break down muscle. The protein helps repair it,” Sentongo said.
Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue. That’s where sports drinks can come in handy. “You can overhydrate with plain water, but sports drinks will replenish those electrolytes that water dilutes,” he said.
90,000 12 active children’s games that will help your child lose weight with fun
Losing weight is boring. It is much more pleasant to lie on the couch and gobble up cookies, fortunately, you can lose weight playfully in the literal sense of the word. Let’s explore a few active games that will not only help kids have fun, but also help them lose weight. And that’s not all: our list includes action-packed team games that foster a competitive spirit and the ability to work with others in kids.
1.Robber Cossacks
Probably, each of us in childhood at least once played this old game. There are several types of instructions and, to the great joy of the players, no one forbids inventing your own set of rules. Both boys and girls play with the same pleasure in the “Cossacks-robbers”. In the course of searching and chasing teams one after another, the kids will have to run well, and this is useful.
2. Laser tag
The “Cossack robbers” have an even more exciting modern counterpart.I’m talking about trendy laser tag. The advantage of the game is that parents can play it without a twinge of conscience, which will unite the family. So go on a laser battle with the whole family without delay! Running and squatting will improve your figure, and laughing will help release hormones of joy. Taking action will burn calories and make your body more resilient.
3. Twister
A simple-looking team game that will help you develop flexibility. In addition, in the twister, you need to carefully consider your movements in order to force the opponent to play, and mental exercises also burn calories.Some parents even paint circles for the twister with permanent paint in the nursery, adding flavor to the design.
4. Hoop
Girls will love to play with hula hoop. Oddly enough, but initially the hoops were twisted by boys, not girls. Bamboo rings were used to develop dexterity and concentration among Australian tribes, thus preparing young men for the role of hunter and warrior. Buy a regular gymnastic hoop, not a massage hoop, as with the second option, children can bruise themselves.
5. Rolling pin
A rope is a simulator that you can make yourself. Ropes are inexpensive, readily available and extremely effective. As a rule, only girls jump over them, and boys treat such fun with slight contempt. You can convince your son by showing him the training records of the best boxers in the world. It is no secret that jumping rope is considered one of the most important sets of exercises for boxers. They strengthen the legs, increase endurance and reaction, improve breathing, and are also needed for excellent leg work, that is, for quick and springy movements in the ring.
6. Rubber bands
In my childhood, only a lazy one did not jump through an elastic band. It was considered good form to come up with your own combination for jumping over an elastic band. Now interest in this entertainment has noticeably subsided, but you can easily intrigue girls if you decorate the elastic bands with different colors, beads, shells and so on.
7. Classics
Sometimes I see the cages of “classics” in the courtyards and I just can’t resist – I immediately start jumping. My legs seem to be pulling me to these inviting squares with numbers! As with rubber bands, a creative streak will help revive children’s interest in play.Give the children colorful crayons and ask them to draw unusual frames for the cells. You can even decorate with a regular pebble marking the jump spot. There would be a desire! By the way, another idea for the design of a nursery: you can decorate the floor with cells of the “classics”. Of course, doing this in an apartment building is not worth it, otherwise the neighbors below will not be delighted.
8. The sea is worried once …
“The sea is worried once …” (or the western analogue of “Simon says …”) – not a bad game if you use intricate figures.However, not everyone can hold even a simple pose for a long time.
9. Tag
Of course, catch-up (tag or tag) remain the leaders in the number of outdoor games that help get rid of excess weight.
10. Rocking horse
Do you have a small child? Then by all means give him a rocking horse! There is hardly a kid in the world who would not be delighted with such a toy. Although it seems to many that there is no particular use in rocking chairs, in reality everything is exactly the opposite.To swing, the child needs to alternately push off the ground and squat, and this strengthens the legs, buttocks, and back. Swaying, children learn to maintain balance and this has a positive effect on the vestibular apparatus.
11. Swing
Who would have thought that daily swinging is extremely important and beneficial for a child? This is another way to improve the vestibular system, while strengthening the muscles of the arms, abdomen, back and legs.
12.Wind and Snowflakes
Nice and simple game for preschool and primary school children. The presenter depicts the wind, and the rest of the children play with snowflakes. At the command “the wind blew”, the player-wind whirls the children-snowflakes, and they run, sit, spin … in general, they depict the dance of snowflakes in every possible way.
Of course, you should not limit yourself to games alone, so be sure to set an example of a healthy lifestyle for children and carefully monitor their diet. And if your kids are known for their sweet tooth, then prepare them low-calorie desserts.
We – adults – are commendable about our appearance and our health: we try diets, go in for sports. And what about the children? We somehow forget that children should also be slim … It is adults who are to blame for the unfortunate fact that childhood obesity is becoming a widespread problem. In childhood obesity, we imagine a hippopotamus unable to leave the house. We look at our seemingly quite a bit plump children and calm down, indulging ourselves with the delusions that chubby cheeks and tummies in children are the norm.The norm of a one-year-old baby is not the norm for a student. So calm down the grandmother with her attempts to feed the child, as if for slaughter, and help the child lose weight. Firstly, it will strengthen his health, and secondly, it will raise self-esteem. It’s no secret that overweight children often endure bullying at school, and we want to protect children from bullies. Appearance problems can even lead to symptoms of childhood depression. How good that all the troubles can be avoided by enriching the child’s leisure time with outdoor games!
Take an active part in your children’s leisure time and help them stay healthy, slim, fun and sociable with great outdoor games.I wish you and your children happiness!
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On the example of games: How to lose weight, learn a foreign language and become more successful
Remember the legendary “soundtrack” of the program “What? Where? When?” – “That our life is a game!” In modern society, this phrase takes on a new and unexpected meaning. What fresh and useful will the use of RPG (Role-Playing Game) bring to our lives?
Good, playfully!
All fitness trainers unanimously say that motivation and pleasure from exercising are very important for doing sports.They offer to look for pleasure through a variety of loads. The game approach to exercise does a great job of dealing with the monotony and boredom of fitness.
If you are a fan of Darth Vader and feel organically, imagining that you have a Jedi sword in your hands – then the game Kinect Star Wars is it. Stock up on the Xbox and go to battle and even dance with your favorite characters.
The Fitocracy program is for you if you love the atmosphere of a premium fitness club.Brian Wang and Richard Thalens first created this game for themselves, since they decided to turn from nerds into pumped-up Apollo, but the prospect of going into the hall and just pulling iron did not appeal to them. The result of their efforts is a game program in which there are many variants of workouts, activity diaries, the possibility of live communication and even sports battles.
You can register for the service using your mail or Facebook account. After that, you choose a workout for yourself on the website (there is also a mobile application), and after completing the exercises, you have experience points.
You can enter your personal data, and the program, having analyzed your level of training, health status and interests, will select an interest group for you (for example, Beer & Fitness, Runners). In communities, everyone not only motivates each other “Come on! You are great! ”, But they also throw sports challenges to their opponents, but this is already an option for money.
Fitocracy even has its own honor roll, among the heroes of which you will see not only star coaches and athletes, but also ordinary participants in the game.By the way, Arnold Schwarzenegger himself collaborated with the program in 2013. Anyone could compete with the Terminator for a quarter of an hour every day. This is the company!
English as entertainment
To use many programs comfortably and confidently, you need to have a good command of English. And you can learn it too, having fun. The Russian-language version of the Duolingo program will help you (website or application).
Here you will find lessons that are devoted to grammar assignments, translation, reading, you can also practice your pronunciation skills.Experience points are accumulated after each successfully completed lesson. Simultaneously with your successes, levels are gained, and “lingots” are counted. You can spend “money” on the purchase of additional materials. You can even “purchase” a gold suit for the Duo owl symbol of the game.
The game also offers a Test Center option, where for $ 20 you can get your hands on a certificate that confirms your language level. The only pity is that so far well-known universities do not recognize such documents.
Procrastination fight!
You do not like to parse e-mail, over time you have such a number of incoming letters that it’s scary to approach? The program under the eloquent name Email Game will help you out. For the viewed and sorted message, you will receive points.
Just keep in mind that three minutes are given to process one letter-unit. If you do not meet it, you can click on add time. If you do not make it on the second try, the points are reset to zero.Soon you will be able to sort through your mail much faster without being distracted by talkative colleagues and annoying news feeds.
We all willingly and with inspiration draw up a must-do list, but then we are not so willing to take on our items. The Todoist program is designed to defeat the disease of procrastination (procrastination) and increase the degree of responsibility towards the obligations assumed.
This is an interesting Karma feature that keeps track of how conscientiously you stick to your plan.For clarity, the program will draw you colorful graphs of your achievements for the day or month. If you are true to your word, you will receive points and the flattering title of “master”.
Dealing with depression
Rehabilitation of your state of mind after or during unpleasant moments in life can also be turned into a game. Jane McGonigal proved the success of this approach. She suffered a concussion and had to spend three months lying on her bed in the hospital.The girl was forbidden to entertain herself during her recovery, such as books, TV, and computers.
In order to somehow cheer herself up with her ever-worsening mood, Jane, a game designer by profession, began mentally developing the Concussion Slayer game. Later, this small personal experiment grew into a solid game SuperBetter, in the development of which influential persons from medicine and psychology also participated.
Using the program, a person stuck in a depressed state can improve their physical, mental, emotional and social well-being.McGonigal’s creation already has more than a hundred thousand grateful users who were able to improve their condition after severe health problems. The author of the project even claims that with regular use of the game, you can continue your life for 10 years!
Pretty blonde Jane is also the author of Reality Is Broken, an analysis of how playful activity positively affects a person. The author puts forward a bold theory that in order to defeat global problems, people need to devote more time to the game.If by the end of this decade people play more than 20 billion hours a year, a happy future awaits us! By the way, authoritative Oprah Winfrey ranked McGonigal as one of the 20 most inspiring women in the world.
Getting rid of bad habits
The computer game Habit RPG will help you in the fight against your “monsters” (there is a version in Russian). You can play alone, being responsible for the strength of your character, or in a team, when your failures or victories affect the success of other participants.
You will see four bars on the game interface. The first is habits. They are categorized as helpful, harmful, and accomplished or not. The pluses count for gold, otherwise you lose hits. The second column is called “routine”. Then there are obligatory deeds and awards. Sounds like an interactive day planner, right? Habit is even able to overcome your habit of useless surfing the Internet.
Gamification has also been used successfully in schools to improve student achievement.For example, David Hunter created a game in which children learn geography while killing zombies. There are even games dedicated to fighting cancer and studying DNA patterns. So with the help of a fun activity, it is quite possible to change the world for the better.
Many experts use visual scientific evidence to prove that gamification has a great future. Soon the game will cease to be perceived as a simple meaningless entertainment and a “killer” of time. Gaming will mean living a more joyful and quality life.A tempting prospect!
220 best recipes for children from 6 months to 3 years old
Tired of thinking what to think of for breakfast, lunch or dinner for a child? Take advantage of our delicious recipe ideas for toddlers and kindergartners who often spin their noses over their plate! Bon Appetit!
15 recipes for delicious and simple purees for complementary foods
Each mother tries to organize the baby’s complementary foods at the highest level! After all, I want not only to introduce the child to new products and diversify his diet, but also to avoid allergies and negative consequences.
?? ?? ??
Complementary Puree Recipes – HERE.
Source: [email protected] _brokkoli
15 recipes for delicious dishes for children from 8 months to 2 years old
Each mother is very responsible for the nutrition of her child, wanting to feed him not only healthy food, but also tasty, varied! So what should you cook for yearlings so that they can eat dinner on both cheeks? We will help you!
We offer 15 simple and healthy recipes for children from 8 months to 2 years.Bon appetite to your kids!
?? ?? ??
Recipes for delicious meals for children – HERE.
Source: [email protected] _consultant
10 recipes for soups for babies from 10 months
In our culture, first courses are considered an integral part of a full meal! And not in vain, because soups have a beneficial effect on the digestive tract and can diversify any menu, because there are so many options for their preparation!
?? ?? ??
Soup recipes for children – HERE.
Source: [email protected]
30 simple recipes for babies from 7 months to 1.5 years
Sometimes complementary feeding becomes a real challenge for the mother’s imagination. How else to diversify the baby’s diet, what new combinations to come up with so that the baby can eat with pleasure?
We offer 30 quick and interesting recipes for complementary feeding for a child from 7 months to 1.5 years! We are sure that many of your recipes will “take root” and your little gourmet will like it!
?? ?? ??
Delicious recipes for children – HERE.
Source: [email protected] _brokkoli
Svetlana Lebedinskaya
Healthy eating consultant, coach, author of the training “The Psychology of Slimness”.
cleandiet.ru
vk.com/clean_diet
Do not put pressure on the child if only a third of the bowl of soup or vegetable puree is eaten.By getting your toddler to join the Clean Plate Society, you can reduce your anxiety and put a check next to the Caring Mom checkbox. Only the child will remember that it is normal and healthy to eat through force, because for this he receives the most important thing – the approval and acceptance of the parent. Who wants to be voluntarily convicted?
10 healthy egg dishes for babies from 1 year old
A chicken egg is a real miracle of nature, because everything is healthy in it: white, yolk and even shells! We offer 10 recipes for healthy light egg dishes for babies from 1 year old!
?? ?? ??
Recipes for children from eggs – HERE.
Source: scatteredthoughtsofacraftymom.com
8 simple and delicious vegetable salads for children from 1 year old
Autumn is the golden time for fruits and vegetables! Let’s pamper your baby with delicious and healthy salads!
Salads for children, like other children’s dishes, must be prepared just before feeding. Give your baby a salad before dinner, a light snack will increase your appetite. An originally served and decorated dish will interest even the most demanding kid.The scope for imagination to work in the kitchen field is endless!
?? ?? ??
Salad recipes for children – HERE.
Source: [email protected]
5 carrot dishes for children from 2 years old
It is imperative to include carrots in the diet of a two-year-old baby. This root vegetable contains a large amount of vitamins and minerals.
It is known that boiled carrots are better absorbed and contain vitamin A useful for vision, as well as beta carotene.Therefore, we offer to please your little gourmet with the following delicious and healthy carrot dishes!
?? ?? ??
Recipes for children from carrots – HERE.
Source: [email protected] _am_malisham
3 ideal recipes for steaming in a multicooker
This amazing unit has several cooking modes, including “steaming” – thus, one multicooker replaces several kitchen gadgets at once: an oven , grill, steamer.By the way, dishes cooked with hot steam are considered the most useful, and they retain more vitamins than with other cooking methods.
?? ?? ??
Recipes for children in a multicooker – HERE.
Source: [email protected] _dom
12 delicious recipes based on cereals for children from 2 years old
Porridge is one of the main sources of plant-based protein, B vitamins, as well as carbohydrates and minerals that are essential for growth and development of the child! That is why healthy cereals must be included in the daily diet of your little gourmet.
We offer 12 unusual recipes for children based on cereals. Try to serve oatmeal and buckwheat in a new form for crumbs!
?? ?? ??
Recipes based on cereals for children – HERE.
Source: Burda Media
30 delicious casserole recipes for children
A casserole can be prepared with 2-3 or more ingredients to make the dish different every time.A casserole can be an everyday dish, and for breakfast, lunch, and dinner, it can be the main dish on a festive table, a hearty dessert or a light delicacy.
?? ?? ??
Casserole Recipes for Kids – HERE.
Source: [email protected]
15 delicious apple and pumpkin recipes for children
Autumn is a fertile time for healthy vegetables and fruits! We offer 15 delicious and quick recipes for children from apples and pumpkin!
?? ?? ??
Recipes for apples and pumpkin dishes – HERE.
Source: [email protected] _blog
11 original fish recipes that kids will definitely love
Not all children love fish and eat it with pleasure. But this product contains healthy fatty acids, Omega-3, zinc, iodine, iron and a number of vitamins necessary for a child’s body at any age. Scientists have proven that children who eat fish at least 2 times a week are less likely to get asthma and do well in school.
We offer 11 interesting fish recipes that will appeal not only to your “nehochukha”, but also to other family members!
?? ?? ??
Original fish recipes for children – HERE.
Source: Burda Media
6 ideal recipes for meat dishes for little gourmets
Every mother wants to do more and to simplify her life, including trying to reduce the time spent in the kitchen. We support you in this! But from time to time you can fantasize a little and cook something unusual and very tasty for your child. Of course, you won’t be able to keep up with 20 minutes here, but create a little belly celebration for your little one!
Cook with inspiration and pamper your little gourmets! And we took care of original recipes for delicious dishes that are perfect not only for a child, but also for a common table!
?? ?? ??
Meat recipes for children – HERE.
Source: [email protected]
6 delicious recipes from cottage cheese for children from 2 years old
Dairy products are very useful for children, especially cottage cheese, which is high in protein and calcium. And for the child to eat cottage cheese with pleasure, prepare delicious and simple treats based on it.
We offer 6 simple recipes for dishes with cottage cheese, which can be prepared for children from 1.5-2 years old!
?? ?? ??
Cottage cheese recipes for children – HERE.
Source: [email protected]
Svetlana Lebedinskaya
Consultant on healthy eating, coach, author of the training “The Psychology of Harmony”.
cleandiet.ru
vk.com/clean_diet
Children a priori cannot consume the same amount of food every day.The mood, nature and duration of activity, rest, sleep are so changeable that it would be unreasonable to compose a children’s diet for a ruler. Your child can eat a lot or a little. From time to time – give up food altogether. This is fine. Indeed, according to statistics, a healthy toddler child consumes from 960 to 1700 Kcal per day.
Curd Paradise: 5 delicious and original breakfasts
A tasty and healthy breakfast is a guarantee of health and a good day. Nutritionists strongly advise you to have breakfast, and if you only limit yourself to a cup of coffee or tea in the morning, it’s time to start!
We offer 5 original cottage cheese breakfasts that children will love!
?? ?? ??
Recipes from cottage cheese for breakfast for children – HERE.
Source: instagram @cinnamonvanilla_blog
5 delicious baby breakfast recipes
What to cook for a baby for breakfast is a dilemma for many mums. So that the dish is tasty, interesting, and healthy! We offer 5 simple recipes for breakfast, easy to prepare and delicious for your baby!
Recipes can be adapted to suit your baby’s taste, for example, add your favorite fruit or skip raisins in the casserole if your baby doesn’t like them.
?? ?? ??
Original recipes for children for breakfast – HERE.
Source: [email protected] _blog
Ideal lunch for a child: 10 delicious and healthy recipes
Nutritionists advise adding variety to your child’s diet and be sure to find out what your child ate in kindergarten. Then you can not repeat the dishes at home, and please your baby with something new!
We offer you 10 tasty and healthy recipes for a preschool child that will surely please him!
?? ?? ??
Recipes for children for lunch – HERE.
Source: [email protected]
6 recipes for ideal cutlets for little gourmets
Becoming a mother, you have to not only master culinary wisdom, but also make sure that baby food contains only healthy dishes from quality products. We offer 6 delicious cutlet recipes for preschoolers!
?? ?? ??
Recipes for delicious cutlets for children – HERE.
Source: Burda Media
Fermented milk desserts for children: top 3 recipes
Does your baby not want to eat pure fermented milk products? But all parents know how useful they are for babies, since they saturate the body with fermented milk lacto- and bifidobacteria, strengthen the immune system and promote good digestion .
We offer to prepare delicious and light desserts from fermented milk products for your little gourmets. Kids will definitely like them!
?? ?? ??
Recipes for fermented milk desserts for children – HERE.
Source: [email protected] _foodblogger
Svetlana Lebedinskaya
Healthy nutrition consultant, coach, author of the training “The Psychology of Slimness”.
cleandiet.ru
vk.com/clean_diet
Baby food is like a game.As in play, it is important to attract attention, interest the child and give out his creative energy. You can puree, finely chop carrots, beets and other colored vegetables. Then invite the kid to make an unusual craft out of edible blanks right on the plate. The likelihood that a child will not resist the temptation to taste their creation is high. Use this opportunity to your advantage.
3 original pumpkin desserts for kids 3 years old
Would you like to pamper your little ones with delicious pumpkin desserts for Halloween? We offer you 3 original recipes that can be offered to your child for tea this fall!
?? ?? ??
Pumpkin Dessert Recipes for Kids – HERE.
Source: Instagram @svetlana_borispolets
7 delicious and simple cake recipes for the whole family
Want to pamper your family with something delicious for dessert? And the main condition is that it should be simple and fast? We offer 7 delicious options for pies for the whole family! Real jam!
We have prepared 7 delicious and simple recipes for sweet and savory pies for you!
?? ?? ??
Pie recipes for children from 3 years old – HERE.
Source: [email protected] _cook
2 apple marshmallow recipes for children
Many of us remember a wonderful dessert from childhood – marshmallow. It is quite difficult to find it on sale now, and at home this dessert is prepared only by inveterate housewives. But if you have time to indulge your family with this wonderful taste, be sure to try cooking! This is delicious!
We offer 2 apple marshmallow recipes that will make you nostalgic about the taste of the dessert from your childhood!
?? ?? ??
Pastila recipes for children – HERE.
Source: [email protected] _fruktovina
Homemade cookies for children: 5 of the simplest and most delicious recipes
your beloved. But sometimes you really want to pamper your household, for example, bake a cake or delicious biscuits for tea.
We offer 5 simple, quick, easy-to-use cookie recipes for children that any mother can make, even the busiest one!
?? ?? ??
Cookie Recipes for Kids – HERE.
Source: [email protected] _abramova
Editorial opinion may not coincide with the author’s
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menus for every day and recipes
Baked pollock
The Six-Petal Diet is a world-famous separate nutrition format that helps to gradually get rid of extra pounds over the course of six… RIA Novosti Sport, 13.10.2021
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2021-10-13000 -10-13T15: 58
2
RIA Novosti Sport
7 495 645-6601
FSUE MIA “Russia Today”
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PT40M
Main dish
Russian
pollock, 200 g
salt, pepper
greens: dill and parsley
Gut gutted fish with a small (minimum) amount of salt and pepper.
Step 1
Bake in foil with parsley and dill at 200 degrees for 20 minutes.
Step 2
society, nutrition, diet, health – society, healthy lifestyle (healthy lifestyle)
Buckwheat cutlets
The “Six petals” diet is a world-famous format of separate nutrition, which helps to gradually get rid of extra pounds in for six … RIA Novosti Sport, 13.10.2021
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2021-10-13T15: 58
2021-10-13T15: 58
2
RIA Novosti Sport
7 495 645-6601
FSUE MIA “Russia Today”
https: //xn--c1acbl2abdlkab1og.xn--p1ai/awards/
PT40M
Main course
Russian
buckwheat, 100 g
salt
greens: oregano, parsley, parsley grams of buckwheat, rinse, steam with boiling water with the addition of a minimum amount of salt, leave to cool to room temperature.
Step 1
Then add greens (oregano, parsley, dill) to the buckwheat and grind in a blender, form cutlets.
Step 2
Bake in the oven at 180 degrees for 20 minutes.
Step 3
Society, Nutrition, Diet, Health – Society, Healthy Lifestyle (healthy lifestyle)
The Six Petals Diet is a world-renowned separate nutrition format that helps to gradually get rid of extra pounds within six days.This is one of the varieties of mono-diets, based on the division of products by day. What is the essence of the Six Petals diet, what the menu looks like for every day, what you can and cannot eat, as well as recipes from a nutritionist – in the material of RIA Novosti.
The Six Petals Diet
One of the most popular ways to lose weight through nutrition is the Six Petals Diet, which came to Russia from Scandinavia. Unlike other programs, in addition to gastronomic instructions, it contains game moments.
Essence of the diet
The “flower” diet created by the Swedish nutritionist Anna Johanson is based on the alternation of protein-carbohydrate nutrition. The program is a classic version of a mono-diet with a separate meal, that is, a certain set of foods, similar in their chemical composition, are planned for each day, which helps to avoid mixing different dishes with each other.
How you can facilitate the dietary process, Irina Yuzup, nutritionist and co-founder of the UniProf Academy of Physicians, tells RIA Novosti: “To make it easier to adhere to such a diet, you can cut out a flower with six petals from paper, on each of which write the diet provided for a specific day …The flower is hung on the refrigerator and one petal is taken off every day. ” –
before starting a diet, you need to consult a dietitian;
–
consume enough water – at least 1.5-2 liters per day;
–
it is forbidden to change days in places, since the essence of the diet it is in the alternation of proteins and carbohydrates for weight loss;
–
it is forbidden to use flavoring additives: sugar, saturated spices and sauces;
–
all fried foods are prohibited – only steaming, stewing, boiling or baking;
–
it is advisable to take food in small portions and at least five times a day;
–
for better physical activity is recommended.
Varieties
The Six Petals Program is a six-day mono diet with a balanced diet. Thanks to single-component foods in the diet, the body does not receive other ingredients, starting the process of breaking down its own fats. Eating monotonous food during the day works in such a way that the body takes the required amount of trace elements from similar products, and then “processes” them in vain, activating the slimming regime. It is noteworthy that this function only works for 24 hours.
September 16, 20:14 The protein diet: its effect on the body, how to lose weight and what not to eat
Other variations of the “flower” diet depend on the extra days: seven, nine or 13 “petals”. For example, it is often recommended to add a seventh, fasting day.
If the body tolerates this nutritional format well, then it can be increased to 13 days. That is, six days of the main diet, then a fasting day and again a six-day diet.
Contraindications
The Six Petals food system has a number of contraindications:
–
pregnancy and breastfeeding;
–
age up to 18 years;
–
various chronic diseases or pathologies of organs such as liver, kidneys, heart, stomach, intestines, thyroid gland and so on;
–
acute infections in the body and weakened immunity;
–
treatment with hormonal drugs or chemotherapy;
–
low level of hemoglobin in the blood and more.
Pros and cons
The “flower diet” is not a panacea, if in some cases it can be beneficial, in some others it can cause inconvenience and even harm if it is followed incorrectly. It is recommended that you assess the pros and cons of a mono-nutrition program with your doctor before attempting to lose weight with this diet.
Pluses | Minuses |
The “purification” process is activated – toxins and toxins are removed from the body. | Imbalance in the diet due to the intake of the same type of food during the day. |
The content of the menu changes every day. | Monotonous diet throughout the day. |
High chance of weight loss with a short diet duration. | Feeling of weakness on the days of taking protein products. |
The diet does not imply exhausting fasting. | Exceeding the recommended by doctors indicators of weight loss per day (no more than 150 grams of fat, while the “petal” diet provides a more rapid loss of extra grams). |
Simple cooking process. | |
Possibility of individual menu creation. | |
Presence of a psychological moment: motivation and process of the game thanks to clarity (picture of a flower). | |
Availability of products and low cost of meals. |
September 14, 15:08 AM Diet for longevity and harmony: Japanese practice
Diet
The main principle of the diet is the correct alternation of proteins and carbohydrates. The permitted foods in the program are eaten in a specific order, contributing to intense fat burning. In addition, the diet involves a complete rejection of sweet, fried and highly salty, which significantly reduces the burden on the body.
What is possible?
Table of Allowed Foods During the Six Petals Diet
Product Category | Allowed |
bakery products 42 from | baked goods , bread |
meat and poultry | chicken: breast, thigh, fillet |
cereals and cereals | oat, buckwheat, semolina, pearl barley, wheat, barley, couscous , bulgur and rice (white and brown) |
dairy and sour milk products | dairy and sour milk products |
fish and seafood | all types of fish prepared in a way permitted in the diet ( cooking, stewing, baking) |
| 9000 2 sweets | honey |
vegetables and greens | almost all types of vegetables, including cucumbers, tomatoes, carrots, onions, potatoes, cabbage, zucchini, eggplants, garlic, greens |
fruits | almost all types of fruits, except melons, grapes, bananas |
drinks | pure water, sometimes green tea without sugar |
What is not allowed?
Table of prohibited foods during the Six Petals diet
Product category | Banned in any quantity | |||||||||||||||||||||||
baked goods
baked goods
meat and poultry all meat and poultry, except chicken flour and pasta wheat flour, all types of pasta, dumplings, dumplings, pancakes cereals and cereals all cereals with milk dairy and sour milk products all products with high fat content, as well as condensed milk 4990
9 0002 all dried, smoked and salted fish | sweets any kind of confectionery oils any kind of oils, including vegetable, butter and animals 42 nuts and dried fruits all nuts and dried fruits, including candied fruits mushrooms all types of mushrooms: pickled, dried, fried, frozen melons, grapes, bananas vegetables pumpkin drinks coffee, orange, cherry, peach and apple nectars, all carbonated drinks, alcohol and non-alcoholic beer 42 |
Diet day sequence 90 006
According to the nutritionist, a petal diet consists of small mono diets, planned in a specific order.Six days – six mini food programs:
1
The first “petal” – fish day (all types of fish, seafood are allowed).
2
The second “petal” – vegetable day (any vegetables are allowed, except starchy vegetables, pumpkins, legumes).
3
The third “petal” – chicken day (during the day you can eat up to 500 grams of chicken fillet in any form).
4
The fourth “petal” – cereal day (cereals, crispbreads, whole grain bread, bran are allowed).
5
The fifth “petal” is a cottage cheese day (you can eat cottage cheese with a fat content of no more than five percent, cottage cheese casseroles, low-fat kefir – no more than one glass).
6
The sixth “petal” – fruit day (non-starchy unsweetened fruits, berries are allowed, melons, grapes, bananas are prohibited).
Fish
Completely fish ration during the day. Easily digestible and satisfying protein, polyunsaturated acids and healthy fats are the main factors in the positive effect of a mono-diet on the body.Fish effectively helps in the fight against excess weight, especially around the waist and hips, and also serves as a good start for changes in the usual menu.
Vegetable
A day in which the main role is given to vegetables. A large amount of fiber enters the body, which serves as the main component of saturation and an activator of cleansing the intestines from toxins. At the same time, the diet contains a small amount of calories, which only has a positive effect on the general condition of the body.The slow carbohydrates found in vegetables trigger the fat burning process due to the lack of proteins in the diet. At this stage, you can already see the first changes in body weight.
Chicken
The third day of the diet includes only poultry dishes. Chicken meat will replenish protein stores and help strengthen muscles, so it is especially beneficial to supplement your diet with exercise.
Cereal
Useful cereals and whole grain breads have an impressive amount of essential microelements for the body.The processing of cereals requires large energy resources, which will entail the consumption of fats. The correct preparation of porridge with steaming and minimal cooking will help to preserve the maximum benefit.
Curd
The fifth day of the diet again assumes the saturation of the body with important mineral components. To comply with the program, only natural and fresh cottage cheese is suitable, it is with this type of use that there will be no feeling of hunger.
Fruit
Complex carbohydrates in the form of fruits serve as the final cleansing of the body.At this stage, the mechanism of fat burning during the processing of polysaccharides also works. Products must be fresh and environmentally friendly.
Six-petal diet menu
Six-petal diet for six days
Fish day | Lunch: fish soup without vegetables. | Afternoon snack: any steamed fish. | Dinner: steamed pink salmon. | |
Vegetable day | First breakfast: carrot and cabbage salad. Second breakfast: vinaigrette. | Lunch: stewed zucchini and fresh vegetable made from permitted products. | Afternoon snack: any boiled vegetable. | Dinner: steamed broccoli. |
Chicken day | First breakfast: boiled breast and unsweetened tea. Second breakfast: steamed chicken fillet. | Lunch: chicken broth and thigh. | Snack: baked thigh. | Dinner: steamed chicken. |
Cereals Day | First breakfast: wheat porridge steamed with water. Second breakfast: buckwheat porridge. | Lunch: boiled rice and unsweetened tea. | Afternoon snack: barley porridge. | Dinner: presoaked oatmeal. |
Curd day | First breakfast: low-fat cottage cheese and unsweetened tea. Second breakfast: granular cottage cheese. | Lunch: low-fat cottage cheese. | Afternoon snack: kefir. | Dinner: curd casserole. |
Fruit day | First breakfast: some fresh apples. Second breakfast: nectarine. | Lunch: mix of citrus fruits. | Afternoon snack: apricot. | Dinner: kiwi and pineapple. |
“It is important to observe the following restrictions: protein products (chicken, fish, cottage cheese) – no more than 500 grams per day, vegetable products (vegetables, fruits) – no more than 1.5 kilograms per day, cereals – no more than 200 -400 grams per day.You can season ready meals with a small amount of salt, natural spices, herbs (dill, parsley, cilantro, basil) “, – the nutritionist clarified.
Recipes
Baked pollock
Category
Main course
000
Cooking time
40 min.
Ingredients
to taste
salt, pepper
to taste
herbs: dill and parsley
Cooking
1
Gut a little salt and gut fish …
2
Bake in foil with parsley and dill at 200 degrees for 20 minutes.
On the fourth day of the diet, you can cook simple but healthy buckwheat cutlets.
Buckwheat cutlets
Category
Main dish
Difficulty
Easy
Cooking time
40 min.
Ingredients
100 g
buckwheat
to taste
greens: dill, parsley or oregano
Preparation
1
100 grams of buckwheat, rinse with a minimum amount of boiling water and boil at room temperature. …
2
Then add greens (oregano, parsley, dill) to buckwheat and grind in a blender, form cutlets.
3
Bake in the oven at 180 degrees for 20 minutes.
Rules for getting out of the diet
Evaluation of the result is the first thing to do at the end of the diet. Whether fractional nutrition helped to get in shape, how the body feels, whether it turned out to reach the required figure on the scales – these and other questions need to be answered concretely.But regardless of what the diet has given, it is worth adhering to several rules for a smooth exit from it:
–
it is not recommended to immediately start eating harmful, fatty or sweet foods that were prohibited during the program. It is advisable to eat the same foods for several days that were allowed;
–
Mixing ingredients of different chemical composition should be done gradually;
–
It is not recommended to stop physical activity to maintain and consolidate a good result.
September 9, 20:21
All about diets for weight loss: types, effectiveness, contraindications
Results
Any diet is a tool for achieving personal goals and, as a result, results. And they, in turn, can be different, for example, the most classic – to lose weight, or spiritual – to overcome yourself and develop your own willpower. The format and quality of the result directly depends on what the person is pursuing, resorting to a special diet.
How much can you lose weight?
In reviews, many who have lost weight claim that the diet allows you to lose up to 800 grams per day.On average, Anna Johansson’s nutritional program eliminates excess weight within two to five kilograms in just a week. There have been cases when it was possible to reach minus 15 kilograms, but this is more the exception than the rule. Weight loss directly depends on the initial weight and characteristics of the body (metabolism, etc.), so the results are extremely individual.
October 1, 18:27
Buckwheat with kefir: doctors told about the pros and cons of the popular diet
Expert opinion stress for the body, which needs nutrients on a daily basis.If you have any health problems, you should consult a specialist.
“Stress for the body is minimized due to the fact that the Six Petals diet is divided into one-day mono-diets. However, it should not be used more often than once every 6-12 months,” commented the nutritionist.
So that the weight does not return to its previous position, you need to leave the diet gradually, introducing vegetables, dairy products with a low percentage of fat in the diet after a fruit day, as well as dietary meat.In addition, you can use foods allowed on the Six Petals diet by combining them with each other.
Correct nutrition
Nutrition is rightfully considered one of the most important factors that have a strong effect on the body, health, well-being and even mental state of a person. Not only his physical well-being depends on how correctly and competently a person eats, but also his appearance – the condition of the skin, teeth, hair and nails.
If any substances are lacking, this often leads to a deterioration in mood, as well as to irascibility, aggression, irritability and depression.In other words: not eating properly, a person runs the risk of facing a whole range of the most serious problems, disorders and ailments.
The situation is aggravated by the constantly deteriorating environmental background, the modern way of life with its stresses, frantic loads and high speed. Putting it all together, we get a depressing picture.
However, there is absolutely no need to become a blind fanatic of any kind of diet, because everything is good in moderation. If, for example, you constantly “sit” on low-calorie diets and eat only foods where there are very few carbohydrates, you can independently provoke a breakdown.This is just an example, but even one of it is enough to understand that the body needs constant attention – you need to control so that it always gets everything it needs for full and stable functioning.
Currently, the Internet, magazines, newspapers and bookstore shelves are full of an incredible number of recipes and diets that not only have the most positive effect on health, but also provide aesthetic pleasure, pleasing to the eye and taste buds.
Healthy food is a guarantee of a rich and joyful life, excellent well-being. Probably, almost everyone has heard today the saying: a person is what he eats, and it did not appear by chance. What a person is used to pleasing his stomach has the most direct effect on his body. You could even say that food determines its work.
If, do not blame the expression, stuff yourself with unhealthy food, the body will always suffer. Even if not immediately, but in any case it will be expressed in diseases, problems of the gastrointestinal tract and other organs.
The analogy with a car very clearly outlines this picture: if you do not follow it, fill it with low-quality fuel, fill it with bad or unsuitable oil, etc., over time, at best, it will require major repairs, and at worst, it will go for analysis or a landfill. The human body, of course, is more complex, more perfect and more amazing, which is why it requires more scrupulous, careful and detailed attention.
The presented course is not a panacea for all health problems, but a fairly complete and effective algorithm for caring for your body.It is suitable for anyone who is interested in the issues of proper nutrition, and the information is presented in such a simple and accessible language that it will not be difficult to understand the basics of a healthy lifestyle related to nutrition, and during its study you will not die of boredom.
We tried to collect the most relevant and effective information, including some recipes, menus for weight loss, menus for every day, menus for women, men, children and athletes, many recommendations and tables of proper nutrition.So if you want to learn how to eat wisely and understand the essence of proper nutrition at home, our course is exactly what you need.
Table of contents:
A little talk about proper nutrition
Contrary to the opinion of amateurs, proper nutrition exists not only for losing weight or correcting weight. In fact, there are a huge number of reasons, and many of them, without plunging into the topic, really do not know. However, any of the reasons will be related to the well-being and health of the person.And in order not to be unfounded, we want to introduce you to several of them.
1
Proper nutrition improves efficiency at work
Healthy eating will help you to be in time everywhere and in everything, to do the planned things, to grow up the career ladder. And all you need is just to eat at least five fruits and vegetables every day, drink enough water, not smoke, and at least from time to time play sports. According to the results of Western studies, people who live by approximately these “rules” are more successful than others at work and much more efficient than them.Healthy eating increases personal productivity by about 1.5 times! Not a bad motivation for those who strive for success, isn’t it?
2
Proper nutrition improves mood
Many people know that a few candies or a bar of delicious chocolate can significantly improve your mood. But not everyone is aware that much better results in this regard can be achieved by replacing harmful sweets with natural ones, for example, grapes, blackberries, strawberries, cherries, currants or blueberries.Each of these bright red and purple berries is a treasure trove of polyphenols, which are plant antioxidants. And they, in turn, regulate mood, protect against outbursts of negativity and emotional changes. By the way, to enhance the effect, you can add foods containing vitamin C and omega-3 fatty acids to your daily menu. Together, this will serve as a real shield from stressful situations.
3
Proper nutrition makes the heart healthy
If you look at the list of the most common causes of death of people around the world, diseases of the cardiovascular system will take the leading place in them.A healthy diet allows you not to be among those who are unlucky, but for this you should limit the use of processed meat products such as sausage, pate, sausages, etc. All these products, despite their deliciousness, are classified as harmful, and greatly increase the risk of diabetes, atherosclerosis, hypertension and coronary heart disease. The above products can be replaced with fatty fish and nuts.
4
Proper nutrition protects against disease
Take osteoporosis as an example – almost everyone who has studied health issues at least a little knows that because of the fragility of bones, women are more susceptible to this ailment.But there is protection from this disease – you just need to start eating right: consume more dairy products rich in calcium, i.e. drink fermented baked milk and milk, eat yogurt, cottage cheese and cheese And if we talk about cancer? Healthy eating can protect against it, too. Scientists believe it could cut cancer cases by 40%. And again – all that is needed is to give up junk food and switch to healthy. The same is the case with a host of other diseases. Draw your own conclusions.
5
Proper nutrition improves athletic performance
To get real pleasure from sports and enjoy new results, you don’t need to devote half your life to your favorite workouts.Even if your activities are amateurish in nature, will you still be pleased if today you can do what seemed difficult yesterday? And a healthy diet, and especially foods rich in fiber and protein, will greatly help you in this. In the presence of these substances in the body in abundance, energy is released more slowly, and this has only a positive effect on the figure!
6
Proper nutrition helps to maintain youth
Perhaps there is no such adult person who would not like to look 15 years younger than his real age.If you are no exception, make one of your credos in life to drink a lot of water every day, eat cereals, nuts, fish, fruits and vegetables. Every day, human skin requires a new portion of antioxidants, omega-3 fatty acids and lycopene, which protects against ultraviolet radiation. So if you do not want to resort to youth stimulants and anti-wrinkle creams, choose a healthy diet.
7
Proper nutrition prolongs life
Multiple scientific studies have shown that people in the Mediterranean countries live much longer than in any others (not counting the “blue zones”, of course).And the fact is that these places are characterized by a Mediterranean diet, which not only prevents obesity, but also prevents diabetes mellitus, cancer, diseases of the cardiovascular system. The basis of such a diet is the consumption of many vegetables and fruits, cereal flour products and seafood. But if you do not live in Greece or Turkey, there is no need to grieve – you can simply switch to a healthy diet, including the above-mentioned foods, and give up bad habits.
In our opinion, this small amount of facts is more than enough to be convinced of the extreme benefits of proper nutrition for health and life in general.Therefore, we will not indulge in further reflections on this topic, but begin to gradually move on to practice.
How to learn it
We will not argue that most people, while they are still in childhood, parents try to feed exclusively correctly: they use natural products, do not allow overeating and starvation, study the intricacies of a diet that promotes the growth and development of a young body.
But are there many among us who, as adults, carefully monitor their diet? As sad as it may sound, in comparison with the total mass of people, the number of such people is very small.And there may be several reasons for this: someone succumbs to the influence of bad food habits, and is no longer able to overcome them; someone is mired in business and worries, and he is no longer up to changes in nutrition; someone simply thinks that proper and healthy nutrition is difficult, not for him, “somehow later”, etc.
But most of these “important” reasons can be reduced to a single denominator: people simply do not know how to switch to a healthy diet, they are sure that this requires studying dozens of thick books or dieting.And this is fundamentally wrong! In reality, everything is much simpler, and only one thing is required of you – to take a little time for the course, the introduction to which you are now considering.
This course traditionally consists of two parts: theoretical and practical:
- The theoretical part includes an information base that requires reading and understanding
- The practical part is presented with tips, recommendations, menus, recipes and tables – all this will need to be used daily in practice
By and large, everything is extremely simple and understandable.But still, we would like to warn you against one common mistake that people often make when studying this kind of courses. The essence of this error lies in the fact that the knowledge gained is deposited in the head with unnecessary baggage, because do not find application, despite the fact that they are designed for it. But often the authors of educational materials themselves are to blame for this – when they present information in such a way that people do not understand how to transfer it to the practical plane, they lose motivation or do not have it at all.
With this in mind, we developed this course. Its purpose is not only to provide a person with an abundance of data, but also to clearly convey them to consciousness, and also to show that ideas can be easily implemented.
Plus, we tried to make the course in such a way that throughout its study you keep in your head an understanding of what you need to eat right in general, and what results it promises. As for the lessons directly, then in them we tried to take into account everything (or almost all) that is worthy of attention and consideration.
Test your knowledge
If you want to test your theoretical knowledge on the topic of the course and understand how it suits you, you can take our test. In each question, only 1 option can be correct. After you have selected one of the options, the system automatically proceeds to the next question.
Lessons in proper nutrition
In the course of preparing the course, we studied a lot of materials on the topic of interest to us. As a result, we were able to identify its most significant elements.And thanks to the traditional processing of the material for us, we were able to adapt it for easy perception and quick and, importantly, successful use in life.
The course consists of five lessons, each of which covers a different topic. Going through stage by stage, by the end of the lesson you will know the most important things about everything related to nutrition, and you can actually try something after the first lesson. Also, the course is equipped with a number of complementary and very useful applications.
So, what are you going to meet?
Lesson 1.Organs and digestion process
The intake, processing and excretion of food from the body is possible only due to the presence of the digestive system in it. Its mechanism is extremely complex, and it itself performs a number of important functions, including motor-mechanical, secretory, suction and excretory. It is, of course, not necessary to understand all the details, but you still need to have a general idea of how this system works.
In the first lesson, we will talk a little about the development of the digestive system, but we will focus on the main organs of the digestive system (mouth, esophagus, stomach, duodenum, small and large intestines, plus their components) and their functions.You will also learn about the auxiliary organs and about the path that food travels through the gastrointestinal tract.
Lesson 2. Food composition. Proteins, fats, carbohydrates and other components
The human body could not work if it were not supplied with the energy necessary for this. Without it, the most complex physicochemical reactions could not have occurred. Energy comes into it from the nutrients contained in food. Each of these substances has its own value and is responsible for certain processes.And the lack of any one is instantly reflected in the entire system.
In the second lesson, you will learn mainly about proteins, fats and carbohydrates, how much they should be contained in the body and what they are all responsible for. The second part of the lesson explains how energy costs should be calculated. But the most interesting thing is in the conclusion – these are tables of the content of proteins, fats and carbohydrates in soft drinks, alcohol and the most common foods (the tables also indicate the number of calories).
Lesson 3. Food composition. The most important thing about vitamins and minerals
Along with proteins, fats and carbohydrates, the body needs vitamins and microelements. They have the most direct effect on his work and must be “supplied” in clear dosages. Otherwise, the life support system will begin to malfunction, which can lead to the most dire consequences. So proper nutrition is also the choice of products that contain all the necessary components, and in the right and acceptable proportions.
In the third lesson, we will talk about the most important vitamins and trace elements (along with a description of their effects), including iron, iodine, calcium, magnesium, fluorine, cobalt, sulfur and many others. We will also talk about what a lack of vitamins and minerals can lead to, how they are combined with each other and how much a person needs. At the end, tables of norms and sources of trace elements will be given.
Lesson 4. Water: how much, when and how to drink. Drinking modes
More than half of the human body consists of water, and its lack is fraught with dangerous consequences: from banal dizziness to death.But the amount of water, depending on age, gender and health status, must be carefully monitored so as not to harm yourself. In addition, you need to drink correctly.
The fourth lesson will tell you how much water you need to drink per day, what is the risk of a decrease or increase in the amount of water you drink, when you need to limit its amount, what exactly you should drink, what water substitutes exist (how they differ and what is their usefulness) and how drink correctly. We will also present several drinking regimes (daily, for men, women, children and for various ailments) and a number of additional recommendations.
Lesson 5. Diet and diet
Truly proper nutrition is not at all diets and the use of unloved and tasteless foods. Proper nutrition means a rich, balanced and delicious diet. Moreover, it can be safely called a lifestyle. And in terms of its effectiveness, it is much better than even the most popular and advertised systems, and allows you to keep yourself in good shape, be healthy and beautiful.
Lesson 5 will introduce you to the basic rules of a healthy diet to follow.They are very simple, but no less effective for this. And for familiarization (as well as food for the mind and stomach), we will offer several options for a healthy menu (for every day, for men, women, children and athletes). And in addition, we will tell you about the most popular diets in our time (kefir, buckwheat, protein, Japanese, Ducan, Malysheva and some others).
Supplements to the course
When creating the course, we were well aware that it would not be possible to cover all the useful information and give all the recommendations that we considered important within the framework of the five basic lessons.For this reason, we have developed several applications that will provide answers to questions that are likely to concern those who wish to change their diet and eating habits to become healthier.
There are four applications in our additional “clip”:
- Healthy food. The task of the application: to explain how to achieve longevity, maintain health, mental clarity, physical and intellectual strength.
- Sports nutrition. Application Objective: To explain how to enhance muscle growth, maintain good shape, normalize weight, recover quickly after exercise, and get an extra boost of energy before exercising.
- Baby food. The purpose of the application: to tell about the dietary habits of children at different ages, from the first weeks of life to the school period.
- Nutrition for weight loss. The purpose of the application: to introduce you to dietary techniques that help you quickly and effectively lose extra pounds and achieve long-term results.
Together with the applications, the five essential lessons will become your faithful helpers and pointers on the path to health and a long and happy life.
How to take classes
As we already said, we tried to adapt all the lessons for immediate practical use, and anyone can arm themselves with them. However, we draw your attention to the fact that only you are responsible for the effectiveness of the acquired information. If you just read the course, but do not do anything and change in your life, there will be no sense from it. You yourself know very well that you can take all the courses on the planet and become a great literate, but you will never achieve anything, leaving this knowledge to gather dust on the shelves of memory.Therefore, shake your mustache, and do not forget about the actions.
What can we offer?
Given the specifics of the course (i.e. the fact that healthy eating is not just a skill that needs to be mastered gradually, but a real science), you can focus on theory to begin with. Make it a goal to complete the entire course in one week. Then choose a day and do a full analysis of your diet: what you eat, how often, what are your eating habits, how much water you drink, etc.In the next step, create a healthy menu for yourself for the next week, based on your needs and preferences.
It is also useful to write down your observations in a notebook: what unusual you began to notice with a change in nutrition in your well-being and mood, what sensations you experience, what you like and what you don’t, etc. And after a week, you can adjust your menu again or completely change it. This way, you will immediately begin to practice what you have learned and receive almost instant feedback.
Eating unusual and unusual can be difficult at first, but over time you will adapt and it will become much easier. And in a month or two you will be surprised to remember how and what you ate before. And one more very important remark: in order to avoid problems and “inadequate” reactions of your body, do not change to a new diet abruptly and drastically – it is better to do it smoothly and gradually. If you notice even the smallest deterioration in your condition, get back on track for a while, determine what you did wrong, or contact a professional nutritionist.
Quotes of famous people about nutrition
Now is the time to move on to the course, but in the end we want to invite you to unwind a little and get acquainted with the thoughts of famous people about food and proper and healthy eating. Let them be a parting word for you and help you start implementing change more boldly:
Only living fresh food can make a person able to perceive and understand the truth.
Pythagoras
Going to McDonald’s for a salad is like going to a prostitute for a hug.
Gwyneth Paltrow
Excess food interferes with the subtlety of the mind.
Seneca
When you get up from the table hungry, you are full. If you get up after eating, you are overeating. If you get up and overeat, you are poisoned.
A. P. Chekhov
Food that the body does not digest is eaten by the person who ate it. So eat in moderation.
Abu al-Faraj
I try to eat as many vegetables and fruits as possible, especially organic ones, and as little ready-made food as possible, which is sold in bags and boxes. And I bring up children in the same way.
Jessica Alba
What is food – such is the mind, what is the mind – such are thoughts, what are thoughts – such is behavior, what is behavior – such is fate.
Sri Sathya Sai Baba
Our food substances should be a medicinal product, and our medicinal products should be nutritional substances.
Hippocrates
We do not live in order to eat, but we eat in order to live.
Socrates
Great people have always been abstinent in food.
Honore De Balzac
We wish you good luck and be healthy! And, of course, move on to the lessons.
Kirill Nogales 90,000 Vladislav Verchenko and Daniil Nazarov about their Elegatto brand and work in Los Angeles
Tell us about the history of the brand, how did it all start?
We met Danil back in the Crimea, while studying at the university.But they began to communicate already here in Los Angeles. Imagine our surprise when it turned out that here, on another continent, we entered the same college. Of course, as fellow countrymen, we became friends. But they did not come to running a common business right away. At the end of my first year, I created an investment club for business interests at the college. Danil became interested in business ideas, and over time he caught fire himself. A year later, in 2015, after weighing all the pros and cons, we decided to start online sales of related products for landscape design.Why Landscaping? Then we thought it was promising and interesting. But a year later, we felt that this project did not bring us inner content and decided to sell our small, but ready-made company, in order to then invest in what we really wanted and what we truly believed in – creating men’s accessories.
And as a result, together with a small team of designers from California in 2017 we created our first examples of men’s bracelets and since then have become not only sellers, but also manufacturers.
True, we had to go through a lot of difficult and new stages for us, from the formation of a professional and strong team, to entering stable manufacturers who worked according to our layouts in accordance with our technical specifications. The main difficulty was in the reliability of the suppliers of raw materials and, of course, in the start-up capital. Therefore, at the stage of formation and initial development of the brand, many functions, such as marketing, web design, creative design, were performed by myself with Danil.This has significantly reduced our estimated start-up costs.
In search of the most profitable and productive production, we managed to work with factories in three countries, such as Indonesia, China and Russia. But over time, they settled on domestic production in California. Thus, we were able to control the entire process of creating a product directly and directly.
The most important and important thing that we have come to in our business is that our customers need to be treated like our friends.This means that there should be no stamping, which then just “shake off”. No. We make products that we truly believe in, that gifted creative designers work on, and as a result, our customers are happy to wear our jewelry every day. Moreover, given that we are committed to selling high quality products at a fair price, we offer not only excellent quality, but also an affordable price at the same time. After all, no one wants to rob their friends. It’s true? Moreover, our friends allow us to support and develop our dream.
When did the brand come to Russia?
We started testing the European and Russian markets only two years later, in 2019. And as a result of annual sales, we received a lot of positive feedback from buyers from Russia, despite the fact that delivery from the USA took up to 2-3 weeks. As it turned out, the Russian market has become very promising for us, and therefore we decided to create an official branch of the Elegatto brand in Moscow. We found interested and ambitious investors, and now partners and friends, represented by Igor Astankov and Anton Timakov, and in 2020 we opened an office in Moscow.A year later, in 2021, our product also became available in Belarus, Kazakhstan and Armenia.
What materials are used to create models, what kind of raw materials do you use? Who develops the design?
After years of testing and customer feedback, today we have focused on the three main materials for Elegatto accessories – 316L silver plated steel, genuine leather and high quality nylon thread. But in some collections there is also black agate and natural stone.
Design and development is created by our team at the head office in Los Angeles with the direct participation of Russian colleagues. Together, we arrive at the final result and how each individual instance will look like in the end. We finally approve and send this or that model for production only after its copy comes out from under the 3D printer.
What models are in the range? What style do you follow?
We have four main lines of accessories – metal cuff bracelets, nylon bracelets, leather bracelets and pendants with pendants.We adhere to elegance and minimalism in our accessories, which became decisive in the name of the brand – Elegatto.
What was the start-up capital and how much is the brand earning now?
Started with a relatively limited US budget of $ 80,000. We tried to close all the working aspects of the business on our own. Now we remember with a smile our first dispatch of orders from small apartments in Hollywood, and later the move to our first office in Downtown – the heart of Los Angeles skyscrapers.At the moment, our brand is represented in 15 countries with a turnover of over $ 3,000,000 per year.
Which items from the catalog can you name as your personal favorites? On which media person can you see the brand’s products?
Unmistakably Alchor, Bangle Silver and Morelle Black bracelets. They combine well with other accessories and are favorites of both us and our customers.
Our bracelets are already worn by celebrities. For example, Hollywood actor Ryan Reynolds was spotted walking with our bracelet on his wrist.Friends even sent a photo, they were so happy. In Russia, our bracelets are worn by musician Kirill Batishta, actor Igor Zhizhikin, singer Mitya Fomin and Stand Up comedian Ruslan Bely.
How do you see the future of the brand?
Today our products can be ordered anywhere in the world with only Internet access. At the moment, our brand is working on the development of 30 new products. But, of course, entering the female audience can be called a new stage. We are already working on a collection together with a famous Russian designer of women’s accessories, whose name we cannot name now.
But as one of the development prospects, this is the entry of our brand into the virtual reality space. In short, this is the creation of a model of our bracelet on a virtual platform, which, for example, has already been announced by Facebook. For example, this is a kind of virtual world in which over time many, and perhaps most, of Internet users will live. And according to the principle of computer games, in the virtual world, our product can be bought, such as armor or additional options. We hope the result can be seen by the end of 2022.
90,000 Scientists for the first time observed how nutrition affects immunity: antony_w – LiveJournal
Scientists from Harvard University have finally been able to uncover the complex molecular mechanism of the diet – gut microbiota – immunity triad. Now it becomes clear why you are really what you eat. In addition, the discovery is essential for the development of new treatments for various inflammatory diseases.
An international team of researchers has shown that diet affects the immune system through the microbial mediator B.Fragilis in the intestines. According to experiments in mouse models, the immune signaling cascade is triggered by the metabolic breakdown of dietary amino acids, according to the Harvard University website.
The whole path looks like this: BCAAs are absorbed by B. Fragilis and converted by a special enzyme into lipid sugar molecules, which also have their own branched chains. They are captured by immune antigen-presenting signaling cells, which in turn induce natural killer cells – NK cells – to carry out an immunoregulatory response by activating genes that control inflammation.
Notably, of the three amino acids tested, each caused different structural changes in lipid molecules, which led to three different patterns of binding to immune cells, the scientists specified.
In the second stage of the experiments, scientists synthesized lipid molecules in the laboratory and injected them into mice with ulcerative colitis, a severe inflammatory bowel disease.
The treatment significantly reduced the symptoms of the disease, signs of inflammation in the colon and helped the rodents gain weight.
Previously, scientists had already seen the connection between B. Fragilis and ulcerative colitis, but then they did not understand the whole mechanism that protects against the disease. Scientists now expect to use laboratory-created molecules to treat not only ulcerative colitis, but also other inflammatory bowel and respiratory diseases (since NK cells also line human lungs).
