World Cup is here: Dr. Maya Rozman explains how to avoid hitting 2,000 calories in one evening
World Cup evenings sound innocent enough: a game, friends, television, a few snacks, maybe some pretzels, maybe nachos, maybe something small on the side. The problem is that this “small something” can quickly become one of the most calorie-dense meals of the week. Not because we ate a large, structured dinner, but because of continuous snacking in front of the screen, without a plate, without attention, and without a sense of ending. And that is probably the main problem, lack of attention to what goes into our mouths. When we eat while watching, especially during a tense match, our attention is not on the food. Our hand goes back into the bowl again and again, our eyes stay on the screen, and only at the end of the match do we discover that half a bag of peanuts, a few handfuls of pretzels, some snacks and a few more “small” tastes have simply disappeared. The body counts it all, even if the mind was on the game.
How many calories can one evening reach? Ignoring the poor nutritional value and focusing only on excess energy intake while sitting on the sofa, a typical viewing evening can easily reach 1,000 calories, and in many cases 1,500 or 2,000 calories, before even counting sugary drinks or alcohol. A small handful of nuts weighs about 30 grams, but most of us do not eat just one handful. Seeds, pistachios, peanuts, almonds and cashews are foods with nutritional value, but also with a lot of calories. 100 grams of nuts can contain about 550 to 650 calories. Salty snacks, pretzels, crackers, nachos and chips are not far behind. The problem with them is not only the calories, but also the combination of salt, fat and crunchiness, which makes us keep eating even when we are no longer really hungry. Add dips, full-fat cheeses, pizzas, burekas or takeaway food, and one evening in front of the television can equal a full day of eating in calorie terms.
Why do we eat more in front of the television? Eating in front of a screen is less mindful eating. When we are focused on the game, the goal, the penalty, or arguing with the referee, we pay less attention to the quantity. In addition, games last a long time, and there is halftime, extra time, penalties, analysis and sometimes watching several matches in a row. The longer food stays in front of us, the greater the chance that we will keep eating. There is also the social aspect. When everyone is snacking, it is hard to be the only ones not touching anything. So the solution is not to “not eat anything,” but to arrange a smarter snacking environment in advance. One that allows us to eat, enjoy ourselves and feel part of the atmosphere, without turning the evening into a major nutritional setback.
It is better to choose snacks that take effort to eat. People laugh when they are offered cut vegetables as a snack for watching football. It sounds less tempting than nuts or nachos. But in practice, it is one of the most effective recommendations there is. Of course, as an addition, not a replacement. Not because everyone will suddenly give up all snacks and eat only cucumbers, but because a large plate of vegetables on the table changes the entire snacking dynamic. Baby corn from a box is perfect, as are cherry tomatoes, small cucumbers, baby carrots, sliced peppers, kohlrabi sticks with salt, lemon and oil, radishes, baby corn, carrot sticks or fennel slices, all of these can be a convenient, colorful and crunchy snack. When vegetables are on the table, our hand reaches for them too. Each bite replaces another bite that could have been from nuts or snacks. It does not have to be “instead of,” it can be “in between,” and the cumulative effect is significant. A huge plate of vegetables can contain fewer calories than a single handful of nuts. It adds volume, fiber, water and a feeling of freshness. So even if there are nuts or something salty next to the vegetables, their presence on the table can significantly reduce the total number of calories.
But there are ways to eat more than just vegetables. One of the best tricks for a viewing evening is to choose snacks that take time to eat. That is why seeds and pistachios in the shell are preferable to shelled nuts. Not because they have no calories, but because the shelling slows you down. When you have to open each pistachio or crack each seed, you eat more slowly, and there is more time for fullness to kick in. By contrast, a bag of shelled nuts or roasted peanuts disappears quickly. They go into the mouth without effort, without pauses, and usually without measuring. Here too, quantity is the story. Pistachios in the shell can be a good choice, provided you do not bring an enormous, unlimited bowl to the table. It is better to put a defined amount in a small bowl, rather than leave the open bag next to you.
And naturally, edamame is one of the most recommended snacks for such an evening. It comes in pods, so it is eaten more slowly as well. In addition, it contains protein, fiber, minerals and fewer calories compared with many other salty snacks. It can be prepared in a few minutes, with a little coarse salt or lemon, and becomes a warm, filling and enjoyable snack. Another advantage of edamame is that it suits people looking for something that is not “just a regular vegetable” but still want a healthier choice. It gives the feeling of a real snack, not a sacrifice. That is why it can fit perfectly alongside vegetables, homemade popcorn or pistachios in the shell.
Popcorn can be an excellent snack, as long as it is made correctly. Homemade popcorn from kernels, with a little oil and a little salt, can provide a large volume with a reasonable number of calories. It is crunchy, suitable for watching, and you can eat a relatively large bowl of it without immediately reaching the calorie levels of chips or nachos. The problem begins with ready-made popcorn with lots of butter, oil, salt or sweet toppings. So it is better to make it at home, control the amount of oil and salt, and not turn it into a calorie trap. Here too, an individual bowl is preferable to a huge bowl in the center of the table.
Dips can make vegetables a much more successful snack, but here too it is worth paying attention. Tahini, yogurt with herbs, seasoned white cheese or tomato salsa are better options than dips based on mayonnaise, cream or very fatty cheeses. The trick is to serve the dip in a small amount, not in a huge bowl. One or two spoons of tahini or seasoned yogurt next to vegetables is a great addition. A large bowl that disappears with nachos or crackers can already be a full meal without us noticing.
Do not arrive at the game too hungry. One of the most important things is not to come to the viewing very hungry. If the game starts in the evening, it is a good idea to eat a proper meal beforehand with protein, vegetables and a moderate amount of carbohydrates. Anyone who arrives hungry to a game, in front of a table full of snacks, will almost always eat more than planned. A good meal before the game does not ruin the fun, on the contrary. It allows for more relaxed snacking. Instead of eating nuts as if they were dinner, you can really enjoy them in a smaller amount.
The bottom line, World Cup snacks do not have to be a calorie or nutritional disaster. There is no need to give up the atmosphere, no need to sit in front of the game with only lettuce, and no need to settle for just drinks. The main thing is to think ahead about the table, fewer open bags, more small bowls, more cut vegetables, edamame, homemade popcorn, pistachios in the shell and simple dips. The most important rule is not to turn watching into automatic eating. Put on the table foods you can eat in large volume and with low caloric value, and limit in advance the more calorie-dense snacks. That way, you can enjoy the game, the company and the food, without ending the evening feeling heavy and without discovering that a small snack turned into a 2,000-calorie meal.
