This Sunday, if you plan to watch the game with your pals, expect to be surrounded by all things crunchy, fried, greasy and salty! While your mouth may start to water at the prospect of the upcoming festivities, keep in mind that Superbowl is no excuse to indulge in unhealthy, impulsive eating.

To help you out, CitySlim offers your the following SuperBowl Survivor Tips and Warnings. 

1.     When watching the game, exciting commercials, and anything else on television for that matter, make sure you measure out a small portion of your snack in the kitchen before sitting down in front of the tube. Do not bring a whole bag of chips with you onto the couch! If a bowl of goodies is in front of you, portion out a small, reasonable amount and add the snack to a plate before eating.

2.      It is okay to enjoy a satisfying taste of snacks. Studies show that completely prohibiting yourself from certain foods increases your desire for them and eventually may result in overindulgence.

3.      If the smaller portions leave you feeling hungry, fill up on naturally low-calorie foods like carrots and celery and other vegetables (but limit the dip)!

4.      Before going to any parties or gatherings, you might want to invest in a clear, low-calorie soup to curb your ravenous pre-game appetite. Eating soup before will help ensure you do not fill up on the pound-packing foods that will soon be tempting you.

5.     Bring lots of mints or mint gum with you! Peppermint has been shown to help curb your appetite and prevent overindulgence. It also promotes feelings of satiety! Natural peppermint oils stimulate the flow of bile to the stomach and can help relieve gas pains after eating. (It also has been reported that peppermint helps heartburn, stomach ache and nausea, so you best be bringing some to spread around!)

6.     Switch to a light beer as compared to a regular (CitySlim does not promote drinking. Please be responsible and do not drink and drive!) Consumerreports.org recommends the following calorie cutters:  Michelob Ultra, Budweiser Select, Busch Light, Miller Lite, or Natural Light.[i] All of these light beers have fewer than 100 calories a serving and apparently taste very good, despite slight drawbacks, such as “lower flavor intensity.” However, while some of the light beers may be a little too reminiscent of club soda, these are recommended over a Beck’s Premier Light, or other 64-calories-per-bottle beer. While the reduced calorie count may be tempting, the experts at consumerrepports.org warn that “little beer flavor” exists in “this skunk-y light beer with cardboard and oxidized” aftertastes.

7.    Finally, stay away from the salt! The main health effect of too much sodium is high blood pressure, which is "an acknowledged risk factor for ischemic heart disease, stroke, and renal disease; all the major causes of morbidity and mortality."[ii] In the long term,  although sodium itself is not carcinogenic, high intake levels may increase susceptibility to carcinogens leading to, for example, stomach cancer.[iii] In addition, eating too many salty foods increases your appetite for sweets, which can lead to a vicious cycle! Stick to more neutral, whole foods, if possible, such as meats or vegetables. Avoid the processed chips and dip!

8.    Enjoy your weekend! Do not stress too much over the food (or the game)... when you are relaxed, your stomach can relax, and you can feel satisfied!

[i]Consumer Reports website. http://www.consumerreports.org/cro/food/beverages/beer/light-beer-7-07/overview/0707_beer_ov_1.htm

[ii] European Public Health Alliance website. http://www.epha.org/a/1912

[iii] European Public Health Alliance website. http://www.epha.org/a/1912