Hold the Doritos: 3 Tasty Super Bowl Substitutions

Healthy SELF, SELF Magazine

Jenny Everett, SELF magazine

Whether you're rooting for the Steelers or the Packers -- or only interested in the commercials --Super Bowl Sunday can be a nutritional land mine.

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"It's an easy day to have a diet setback," says registered dietician Keren Gilbert, president and founder of Decision Nutrition. "The foods that we love to indulge in are pizza, chips, dips and lots of alcohol. These foods can add up fast in calories, fat and sodium."

To prevent Monday morning regret (and bloat!), try these snacking ideas from Gilbert:

Instead of... Doritos
Try this... Make your own chips

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A bag of Doritos has about 2,000 calories and 70 grams of fat. "You'd have to run 20 miles on the treadmill to undo that mistake -- hardly worth it," Gilbert says.

Instead, whip up some vegetable chips made of kale, zucchini and sweet potatoes. Slice the zucchini and sweet potato very thinly, and cut stems off the kale and break into pieces. Spray with olive oil spray, then bake in a 375-degree oven for 20 to 25 minutes. If you absolutely must have an actual chip, cut low-carb tortillas into quarters, then spray with EVOO and sprinkle with sea salt before baking for 10 to 15 minutes.

Instead of... Guacamole
Try this... Asparagus Dip

"Guacamole is delicious and contains heart-healthy fat, but it is easy to overindulge --especially when watching the game," says Gilbert. "I recommend mixing a green vegetable like spinach, broccoli or asparagus with soft tofu to make a creamy substitute. At around 40 calories a serving and hardly any fat, you won't regret it."

Here's Gilbert's go-to recipe:

  • 8 fresh asparagus spears (tips only)

  • 1/2 cup soft tofu

  • 1 clove garlic

  • Juice of 1/2 lemon


Steam the asparagus until tender, about 5 minutes. Plunge briefly in ice water to retain its bright green color (this will make your dip more attractive). Blend the garlic, asparagus and tofu in a blender until smooth. Stir in lemon juice. Serve with homemade tortilla chips.

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Instead of... Beer
Try this... A pitcher of diet sangria

Gilbert loves this recipe, which is loaded with fiber and requires "chewing time" so you're less likely to overdo it.

  • 1 bottle of red wine

  • 1 lemon, cut into wedges

  • 1 orange cut into wedges

  • 1 lime cut into wedges

  • 2 packets of sugar substitute like Stevia

  • Splash of orange juice

  • 1 cup of raspberries or strawberries (thawed or frozen)

  • 1 apple, diced

  • 4 cans of diet ginger ale


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Pour wine into a large pitcher and squeeze the juice wedges from the lemon, orange and lime into the wine. Toss in the fruit wedges (leaving out seeds, if possible) and apple, then add sugar sub and OJ. Chill overnight. Add ginger ale, berries and ice just before serving. The best sangrias are chilled for about 24 hours in the refrigerator to allow the flavors to really work together.

Click here for 20 more touchdown dishes for a healthy Super Bowl Sunday!

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Photo Credit: Condé Nast Digital Studio