Ham & cheese vs. turkey sandwich

• Schlotzsky's Ham & Cheese Original: 512 calories, 19g fat, 85g carbs, 30g protein
• Schlotzsky's Turkey Original: 583 calories, 24g fat, 54g carbs, 36g protein

You'd think the turkey would be the clear winner, but most delis add mayo, which, with 100 calories per tablespoon, turns this seemingly healthy option into a diet disaster. Substitute mustard, a fat-free dressing or ketchup to save calories and still enjoy great taste.

The key to any sandwich is to start with leaner cold cuts like turkey, chicken, roast beef and ham. Avoid higher-fat meats like bacon, bologna, salami, pimento loaf and sausage. Cheese is a great source of calcium and protein, but it's also a source of excess calories (1 ounce is about 100 calories) and saturated fat. For more flavor and to fill you up, add vegetable slices, sweet peppers, pickles and plenty of lettuce.

Veggies and dip vs. chips and salsa

• 15 carrot sticks and 1/4 cup French onion dip: 146 calories, 9g fat, 12g carbs, 3g protein
• 1 cup tortilla chips with 1/2 cup salsa: 165 calories, 7g fat, 24g carbs, 4g protein

Chicken wings vs. Pepperoni pizza

• 5 chicken wings with hot sauce and 3 tablespoons bleu cheese dressing: 599 calories, 50g fat, 3g carbs, 33g protein
• 1 slice stuffed crust pepperoni pizza: 370 calories, 15g fat, 42g carbs, 17g protein

Here again, you might think to yourself, "How bad can wings be? They're small, and it's chicken, after all!" But the reality is that those wings are deep-fried with their skin, making them a borderline health hazard, especially with the bleu cheese. So skip the dressing (without it, the wings and the pizza are almost tied for calories), or better yet, go for a thin crust veggie pizza.

Chicken nuggets vs. pigs in a blanket

• 5 chicken nuggets: 271 calories, 17g fat, 13g carbs, 15g protein
• 5 cocktail-size pigs in a blanket: 332 calories, 25g fat, 17g carbs, 9g protein

I thought for sure those fried chicken nuggets would be higher in calories, but the fat in the "pigs" and the dough in the "blankets" more than make up for the breaded-and-fried nuggets. Make grilled chicken breast strips and you'll save serious calories.

Peanuts vs. M&Ms

• 1/2 cup roasted peanuts: 424 calories, 36g fat, 14g carbs, 19g protein
• 1/2 cup M&Ms: 480 calories, 20g fat, 68g carbs, 4g protein

It's surprising how similar M&Ms and peanuts are in terms of calories. Yes, nuts are the better choice. They have more protein, which has been shown to make you feel full and more satisfied. Plus, nuts have unsaturated "good" fat, fiber and plenty of other healthy nutrients. But they're also high in calories, and you can down a cup of nuts in no time.

You might want to try roasted chestnuts (1/2 cup has 175 calories). They are big and bulky, low in fat and very flavorful. Plus, if they're in their shells, it will take you a while to peel them.

Other tips

• Instead of snacking, eat your regular meals as you watch the game. Studies show you'll be satisfied without overeating.
• If you're going to overeat anyway, pick foods low in calories. Air-popped popcorn, watermelon, baby carrots or other vegetables without fattening dips let you eat a lot more for a lot fewer calories.
• Go for a walk at halftime.
• Don't serve all the snacks at once. Try putting something new out each quarter.
• Keep the extra food in the kitchen — out of sight, out of mind.
• Use small plates and bowls to encourage smaller servings.