If you’re as old as the Super Bowl, here are some Super Bowl party tips

As the Super Bowl marks its 60th anniversary this year, health experts say fans celebrating a similar milestone in life might want to use the occasion as motivation for positive change — starting with how they approach game day itself.

Super Bowl Sunday, which falls on Feb. 8, is famously associated with indulgent eating, hours of sitting, and calorie-laden drinks. But according to Dr. Bethany Agusala, a lifestyle medicine expert at UT Southwestern Medical Center in Dallas, a little planning can make a big difference.

Because the game is played in the evening, Agusala recommends getting physical activity in earlier in the day, before kickoff. A walk, workout, or other form of exercise can help offset some of the calories typically consumed during a four-hour stretch of snacking and socializing before bedtime.

Pay attention to what you’re consuming

Once the party starts, mindfulness matters. Dr. Agusala says it’s easy to overeat when attention is focused on the television or conversations rather than on hunger cues.

“It takes about 20 minutes for your stomach to realize it’s full and tell your brain it’s time to stop eating,” she said. Eating slowly and paying attention to those signals can prevent mindless overeating. For especially dedicated fans, she even suggests skipping the halftime show and taking a walk instead of heading back for seconds.

Hosts also play an important role in setting the tone. Agusala encourages offering a variety of healthier options to accommodate guests with conditions such as diabetes, high blood pressure, or high cholesterol. Fruits, vegetables, whole grains, and fresh salsas can satisfy taste buds without excessive sodium or sugar. One crowd-friendly alternative she recommends: Buffalo cauliflower “wings.”

How about some fruit and vegetables?

For guests watching their salt intake, potassium-rich foods like fruits and vegetables can help counterbalance sodium. People with diabetes should avoid sugary desserts and refined carbohydrates such as chips, which can rapidly spike blood sugar levels.

“It’s best to eat foods at these parties where you’re combining carbohydrates with sources of protein and healthy fats,” Agusala said. 

Healthier proteins include beans, chicken, and fish, while vegetables and whole grains provide complex carbohydrates. Avocados, olive oil–based foods, fish, and small portions of unsalted nuts offer beneficial fats.

Agusala emphasizes that enjoying favorite game-day foods is not off-limits — moderation is the goal.

“We are trying to build healthy eating patterns, including a healthy relationship with food, and not ‘follow a diet,’” she said. “Eating celebratory meals with family and friends is a part of that pattern and not overly restrictive.”

What to drink

Drinks deserve just as much attention. She advises limiting high-calorie beverages and pacing alcohol consumption by alternating with water. Alcohol can influence both appetite and metabolism, making it easier to overindulge without realizing it.

The day after the Super Bowl, Agusala says, is a good time to recommit to nutrition and fitness goals that may have slipped since New Year’s Day — think of them as delayed resolutions rather than failures.

For fans looking to balance fun and health, she offers a simple framework: aim for “touchdowns” like crunchy vegetables, salads with light dressings, hummus, guacamole, grilled proteins, popcorn without added salt or butter, and sparkling water. 

Foods best treated as “punts,” eaten sparingly, include pizza, creamy dips, processed meats, sweets, chips, soda, and alcohol.

With a little strategy, Super Bowl Sunday can be both a celebration and a stepping stone toward healthier habits — no penalty flags required.