When we say Super Bowl party – what comes to your mind? Are you immediately flooded with thoughts and anxiety about food? Or are you able to think about the commercials, community, and a possible Taylor x Kendrick collab? Truth is, with the game lasting 4-5 hours, your body is going to need nourishment during that time! It’s so important to fuel yourself properly to stay energized, stay present, and enjoy the experience.

Here’s some helpful tips when prepping for the biggest gameday of the year!!!

1. Follow your meal plan
   1. The Super Bowl is just like any other day. Like we would on Christmas, Thanksgiving, or a birthday, we still need to provide our bodies with adequate nourishment throughout the day. This means eating breakfast, AM snack, AND lunch before you hit the party. Trying to “save up” calories or meals for later is going to dysregulate your body, and can lead to even more food noise when you do allow yourself food. 
   2. Restricting food intake before a big meal can dysregulate your body’s natural hunger and fullness cues, increasing the likelihood of binge eating. When you intentionally eat less or skip meals to “save up” for a big feast, your body responds by ramping up hunger hormones like ghrelin, making you feel excessively hungry by the time the meal begins. This heightened hunger can lead to eating quickly and past comfortable fullness, as your body instinctively tries to compensate for the earlier restriction.
   3. Additionally, restriction often creates a sense of deprivation, which can increase the psychological urge to overeat once food is available, especially on foods perceived as “off-limits.” This cycle—restricting, feeling out of control around food, then experiencing guilt—can reinforce disordered eating patterns. Instead, maintaining regular, balanced meals throughout the day supports stable blood sugar levels, prevents extreme hunger, and allows for more mindful and enjoyable eating when it’s time for the big game. And, if you do overeat, the best thing you can do Monday morning is eat a normal breakfast 🙂 
2. Plate your food
   1. Plating your food at a Super Bowl party can be a powerful tool for mindful eating because it helps you stay aware of portion sizes (to ensure adequacy and practice mindfulness in case you end up wanting more!), food choices, and overall satisfaction. When you take the time to serve yourself on a plate rather than grazing straight from communal dishes, you create a clear visual of what you’re eating, making it easier to assess your hunger and fullness cues. This can prevent mindless overeating that often happens when snacking directly from large bowls or platters.
   2. Additionally, plating encourages you to be intentional about what you truly want to eat, rather than grabbing food impulsively. It allows you to savor and enjoy each bite, rather than eating on autopilot while distracted by the game. By focusing on your plate, you can better recognize when you’re satisfied, helping you to enjoy the food without feeling overly full or uncomfortable.
3. Focus on what you can control
   1. When dealing with negative or unwanted comments about food, it’s important to remind yourself what is your responsibility vs what is the other persons.
      1. Your Responsibility:
         1. Your reaction- you can choose to disengage, change the subject or respond in a way that aligns with your values
         2. Your boundaries- you have the right to set limits on conversations that make you uncomfortable
         3. Your mindset- remind yourself that diet talk is often rooted in societal pressures, not truth. You can choose to rejec those messages. 
         4. Your Choices Around Food- You get to decide how to nourish your body, regardless of what others say
         5. Who You Engage With- If certain people always bring up diet talk, chose to spend time with those who may have a more positive approach to food. 
      2. Their Responsibility
         1. Their Words and Attitudes- It’s up to them to reflect on how their comments impact others and whether they want to perpetuate diet culture.
         2. Respecting Boundaries- If you express that you don’t want to discuss food in a restrictive way, they are responsible for respecting that.
         3. Their Relationship With Food- You can’t change someone else’s beliefs about food or their body, but they are responsible for their own mindset and behaviors.
4. Know you’re probably going to hear comments you don’t agree with
   1. Let’s be real, people love to talk about food. We’re going to be in a food-rich environment, with people who probably don’t think twice about what they say. These comments can be triggering, but you don’t have to let it affect you!
      1. Reframe the Conversation
         1. If someone makes a comment about “earning” their food or “cheating” on their diet, gently shift the focus. Try responding with, “I’m just here to enjoy good food and good company!”
      2. Set boundaries
         1. If diet talk makes you uncomfortable, it’s okay to disengage or politely change the subject. A simple, “Let’s just enjoy the game!” can redirect the conversation.
      3. Tune into your own needs
         1. Listen to your hunger and fullness cues rather than external food rules. Eating in a way that feels good to you is more important than what others say.
      4. Have a Go-To Response
         1. If someone comments on what you’re eating, try responding with:
            “I’m just eating what sounds good to me!” or “I’m focusing on enjoying the food, not stressing over it.”
      5. Practice Self-Compassion
         1. If diet talk gets to you, take a deep breath and remind yourself that your worth isn’t tied to what you eat. The Super Bowl is about enjoyment, not restriction
5. Look at the big picture!
   1. BIG PICTURE PEOPLE! Ultimately, this is one night of fun with your friends, family, and hopefully people you enjoy. Giving yourself permission to eat and honoring your hunger cues is so important! 
   2. Honoring your hunger helps you stay present by keeping you focused on the experience rather than preoccupied with food. When you listen to your body’s natural hunger cues and eat when you need to, you prevent the distracting effects of excessive hunger, such as irritability, low energy, or an overwhelming fixation on food. This allows you to fully engage in conversations, enjoy the game, and connect with others without feeling deprived or overly focused on what you should or shouldn’t eat.

Need more support in your relationship with food, reach out here. We are now in network with BCBS and Aetna!!

Thank you, Mikayla, for writing such a thoughtful & important blog and for all you do for us at Meant To Eat!