On the Monday following the Super Bowl, some people will wake up with a hangover and will regret eating buckets of high-calorie foods.

In addition to football, food is a major player as 79% of viewers plan to buy food and beverages while sticking to their screens on February 3rd, reports the National Retail Federation. Americans should lower more than 1.3 billion chicken wings, most of them in the Ranch, according to the National Chicken Council. According to a survey cited by Pizza Hut, they will probably combine this with a few slices of pizza and wash it all with beer.

So, after what the US Department of Agriculture has called the second most important day to eat in America, Monday is a period of detoxification.

Here's what nutrition experts recommend one day after eating and drinking too much:

Get rid of leftovers

Those who have organized a party at the Super Bowl (as around 44 million people) should send the leftovers home with their guests, Dietician and Academy spokeswoman for nutrition and dietetics, Julie Stefanski, said to USA TODAY.

"Do not let a day of fun turn into three days (or more) excessive," Stefanski said.

Take the time to eat a healthy breakfast

On the Monday after the match, it is not the day to skip breakfast. Opt for something rich: eggs, which contain vitamin D, are a good source of protein. A whole grain carbohydrate such as a whole grain bread or muffin, a healthy source of fat such as avocado or nuts, vegetables (maybe in an omelette) and a fruit could all be part of the mix, Dr. Donald Hensrud, Mayo Clinic Healthy Living Program and Mayo Clinic Diet Editor, tells USA TODAY.

If you are worried about having a little time before your morning commute (suppose you are sleeping too much), prepare some oatmeal or chia pudding before the game, Stefanski said. Enriching this with a few fruits in the morning for more fiber, taste and vitamins is enough to kick start your day of detoxification, she said.

Coffee or juice?

First, drink water. A lot. Hydration is the key to recovering from a night of abuse. According to Hensrud, avoid citrus juices like orange juice because the acid could irritate the stomachs. He added that simple coffee beverages, without too much sugar and cream, could stimulate energy, but that might not be better for everyone, because of burns. stomach.

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Have soup for lunch

Stefanski recommends a spicy vegetable soup for lunch. It will also help your digestive system recover all that buffalo sauce, she said.

"Liquid and sodium can help rehydrate and fight the fatigue caused by dehydration," she said.

Say yes to whole fruits and vegetables

Incorporate vegetables to the cruciferous family, including broccoli, cauliflower, Brussels sprouts and cabbage, in your day, said Stefanski, as they will support a natural detox. Antioxidants, like those found in strawberries, also help repair the damage caused by alcoholic beverages, she said.

"Alcohol is a stress factor, especially for our liver.As we break down alcohol, it's important to eat whole foods, such as fruits and vegetables, which naturally help our body to deal with excess waste and chemicals.Our bodies do not need. "

Pro tip for planners

Read this in front of the game? Experts say they have a plan for how much alcohol you want to consume during the Super Bowl festivities. Also eat a balanced meal and drink lots of water earlier in the day. Finally, alternate the drinks with water all night long. All this will help to avoid this dreaded hangover.

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