60 or older? Super Bowl XL parties offer a chance to kick off better health
Get in some exercise before the big game, then know when to block your munchies
DALLAS – Feb. 02, 2026 – If you’ve been around as long as the Super Bowl, which turns 60 this year, your seventh decade marks a great opportunity to get serious about those healthier lifestyle changes you’ve been putting off.
You can start on Super Bowl Sunday (Feb. 8) – if not sooner.
Since the game is played in the evening and you probably won’t be able to burn off all those calories you’ll consume over about four hours before going to bed, a great pregame strategy is to get some exercise before kickoff.
A lifestyle medicine expert at UT Southwestern Medical Center says the best approach to Super Bowl parties is to go in with a game plan for eating healthy portions and be mindful of when your body tells you you’ve had enough. When we’re preoccupied with watching a game or visiting with family and friends, it’s easy to mindlessly keep stuffing our faces and chugging those tasty drinks. You can also consider skipping the halftime show and taking a walk instead of going back for more.
“It takes about 20 minutes for your stomach to realize it’s full and tell your brain it’s time to stop eating,” said Bethany Agusala, M.D., Assistant Professor of Internal Medicine, a member of the Division of General Internal Medicine, and Medical Director of the William T. and Gay F. Solomon General Internal Medicine Clinic. “If you’re eating more slowly, that can help. But you have to listen to those signals and be in tune with your body.”
When you’re hosting a party, Dr. Agusala said, remember that some guests will have health concerns – such as diabetes, high blood pressure, or high cholesterol – and make options available that will keep their taste buds satisfied as they adhere to health restrictions. For instance, offer fruits and vegetables, whole grains, and salsas so guests won’t have to settle for foods with high sodium (chips, pretzels) and sugar (cookies and other sweets). Dr. Agusala suggested Buffalo cauliflower wings as a tasty snack.
People who must monitor their salt intake because of hypertension or heart conditions should eat more foods with potassium, such as fruits and vegetables, Dr. Agusala added. Those with diabetes must say no to sugary treats, but they also should stay away from refined carbohydrates in foods like chips, which Dr. Agusala said can be broken down quickly into sugar and cause blood sugar to spike.
“It’s best to eat foods at these parties where you’re combining carbohydrates with sources of protein and healthy fats,” advised Dr. Agusala, a Diplomate of the American Board of Lifestyle Medicine. “Healthier protein options would be foods like bean dip, chicken, and fish. You could also have complex carbohydrates like vegetables and whole grains. Healthy sources of fat are items like avocados, so guacamole and foods that are olive oil-based, fish, and unsalted nuts in limited quantities can be healthful.”
Dr. Agusala said it’s OK to deviate from normal healthy eating habits and enjoy some other foods without feeling guilty — as long as you don’t overindulge.
“I often tell my patients we are trying to build healthy eating patterns, including a healthy relationship with food, and not ‘follow a diet.’ Eating celebratory meals with family and friends is a part of that pattern and not overly restrictive,” she said.
When it comes to drinking, moderation is crucial, Dr. Agusala said. Avoid guzzling beverages with high calorie counts and be cautious with alcohol consumption.
“Try to pace yourself,” she said. “If you drink alcohol at the party, alternate with water and be mindful that alcohol can impact your food choices and metabolism, and think about that before you choose your beverages.”
The day after the Super Bowl, you can dive into all those other nutrition and fitness plans you’ve been putting off. Just think of them as delayed New Year’s resolutions.
Super Bowl do’s and don’ts
Touchdowns
- Crunchy vegetables (broccoli, cauliflower, carrots, asparagus, cucumbers, bell peppers)
- Salads with low-calorie dressings
- Dips with plant proteins and healthy fats like black bean dip or hummus
- Guacamole
- Salsa (but go easy on the chips)
- Popcorn (without salt or butter or in low amounts)
- Grilled chicken, fish, veggie burgers
- Sparkling water; flavored, low-calorie drinks
Punts (eat/drink in moderation)
- Queso and creamy dips
- Pizza
- Beef burgers
- Hot dogs, bratwurst
- Cookies, pies, candies
- Chips, high-fat crackers
- Sodas, sweetened beverages, alcohol
About UT Southwestern Medical Center
UT Southwestern, one of the nation’s premier academic medical centers, integrates pioneering biomedical research with exceptional clinical care and education. The institution’s faculty members have received six Nobel Prizes and include 24 members of the National Academy of Sciences, 25 members of the National Academy of Medicine, and 13 Howard Hughes Medical Institute Investigators. The full-time faculty of more than 3,300 is responsible for groundbreaking medical advances and is committed to translating science-driven research quickly to new clinical treatments. UT Southwestern physicians in more than 80 specialties care for more than 143,000 hospitalized patients, attend to more than 470,000 emergency room cases, and oversee nearly 5.3 million outpatient visits a year.