Grilled cheese with a side of hot tomato soup. Gooey macaroni and cheese. A warm slice of apple pie topped with vanilla ice cream.
Comfort foods call out to us, often because they’re high in salt, sugar and fat. “These nutrients can activate the pleasure centers of the brain,” said Nicole Hahn, a clinical nutrition specialist at Banner—University Medical Center Phoenix.
Comfort foods can also be tied to happy memories. “Grandma may have made you cookies or grilled cheese every time you visited, and she always made you happy,” Hahn said. “We try to recreate those happy feelings.”
Enjoy comfort foods smartly
Your favorite comfort foods might bring out an “oh-I-shouldn’t” reaction, but there’s room in your diet for foods you love, even if they aren’t considered healthy. If you crave a particular dish, enjoy a small portion and combine it with more filling, fibrous foods.
When faced with multiple options, focus on foods you truly want to eat. “Portion control is always key. You can still partake in those comforting foods without completely derailing your healthy habits,” Hahn said.
For healthier comfort foods, try these swaps
For dishes you want to enjoy more often, Hahn and Lydia Moraca, a Banner Health dietetic intern, suggest these tips:
- Cook with healthier fat. Swap liquid oils for butter or shortening.
- Cook with less fat. Try using applesauce or black beans in place of some fats.
- Reduce sugar and salt in your recipes.
- Add more vegetables. Blend them into cream-based soups or sauces, or layer them into a grilled cheese sandwich.
- Use an air fryer to make fried food like chicken and fries. If you don’t have one, try the convection setting on your oven or toaster oven.
- Substitute whole-grain flour or oats for white flour in cookies or brownies for more fiber.
- Use olive oil and broth instead of heavy cream and butter in mashed potatoes.
- Replace some or all of your mashed potatoes with mashed cauliflower.
- Add flavorless protein powder to boost the protein content in comfort foods
Healthier comfort food options
Some comfort foods are naturally healthier choices:
- Fruit cobbler that’s loaded with fruit and oats
- Low-salt, broth-based vegetable soup
- Roasted root veggies
- Sweet potatoes
- Lentils
- Curry
- Black bean soup
- Cauliflower tacos
“It’s ok to partake in comforting foods,” Hahn said. “Don’t stress about calories. Instead, listen to your body and recognize your hunger and fullness cues.”
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- Decrease Your Processed Sugar Intake with These 6 Swaps
Content in this article was updated on October 25, 2024.
