Have Yourself a Super Sunday!

It’s almost here—and whether you are rooting for Chiefs or the Eagles or are just there for the commercials, Super Bowl Sunday is a huge deal! According to industry figures, 113.7 million Americans will attend a Superbowl party or event, another 17.6 million will watch the game at a bar or restaurant… all to the tune of a staggering $18.6 billion worth of food, drinks, and party supplies. Here’s a fun fact: Super Bowl Sunday is second only to Thanksgiving in terms of food consumption. Yet unlike Thanksgiving—where the meal is the centerpiece—Super Bowl eating is more of a free-for-all; spreads of indulgent and easy-to-eat foods and snacks that tend to be low in nutrient density. And once the game kicks in, people graze from snack bowls, grab hands-full of chips, or demolish wings, eyes locked on the TV screen. So, obviously, it is not unusual for people to over-indulge.

Of course, your worth is not measured by what you eat. And one day of indulgent eating does not define your well-being, your self-control, or your success. The real challenge isn’t avoiding nachos—it’s learning how to approach food with self-compassion and mindfulness, so events like Super Bowl Sunday can be a positive and fulfilling experience.

Mindful eating isn’t about restriction. It’s about awareness. It’s about creating thoughtful space between impulse and action, so you can make choices that feel good both in the moment and afterward. Here are a few ways to bring mindfulness to your Super Bowl experience:

1. Pause Before You Eat
   Before grabbing food, take a moment to check in with yourself. Are you hungry? Are you just eating because food is in front of you? A simple moment’s pause can help you make intentional choices rather than automatic ones.
2. Choose a Plate, Not a Handful
   Research shows that people eat more when food is served on a larger plate. But regardless of plate size, piling food onto it—or grabbing handfuls directly from the snack bowl—can lead to overeating. Try putting your food on a plate, sitting down, and actually tasting it. A mouthful of something delicious can be just as satisfying as a mound of it.
3. Engage Your Senses
   Instead of mindlessly munching while glued to the screen, take a moment to actually experience the food. What does it smell like? How does it feel in your mouth? Slowing down and being present with your food can help you enjoy it more while eating less.
4. Check In with Fullness
   Eating while distracted makes it easy to miss your body’s fullness cues. Every so often, ask yourself, Am I still hungry, or am I just eating because it’s there? There’s no prize for finishing everything on the table.
5. Ditch the Guilt
   If you eat more than you planned, let it go. One day of eating isn’t a failure—it’s a part of life. Food is meant to be enjoyed, not feared. The best thing you can do after Super Bowl Sunday? Move on. No self-punishment, no over-correcting. Just kindness, balance, and trust in yourself. Say goodbye to Superbowl Sunday and embrace Mindful Monday!

As we head into Super Bowl Sunday, remember that food is just one part of the event. The real focus is connection, enjoyment, and fun—not guilt over what’s on your plate. So go ahead, savor the guacamole dip, celebrate the game, and most importantly, be kind to yourself.