5 Tips for Making Comfort Food Healthier
By Renee Korczak Ph.D., RDN, CSSD, LD
Have you ever noticed that when the seasons change from summer to fall that so do your comfort food cravings? With cooler temperatures and shorter days, it is natural to shift to heartier foods such as casseroles, soups, stews, and baked goods. While comfort foods are, let's face it, delicious, getting carried away on our favorites may let the calories add up and tip the scale in the wrong direction.
Some of you may wonder if there is a scientific connection between seasonal variations and body weight and food intake…the answer is yes!! A recent study conducted in female college students looked at seasonal variations in body weight, physical activity, food intake and sleep conditions (1). The results showed that body weight, physical activity, food intake and sleep conditions were in fact affected by season (1). Body weight tended to decrease from spring to summer and increased from summer to winter. The level of physical activity also decreased in the winter. While this study has a small sample size of college women and can’t be generalized to all adults, it does suggest that the time of year maybe associated with body weight. Interesting!!
As a registered dietitian nutritionist, I look at eating trends all the time and find that even our favorite comfort foods can be enjoyed in moderation or made even healthier with some tweaks.
By following these dietitian tips, you can still enjoy seasonal foods and not worry about weight gain.
1) Make your comfort foods healthier by adding a serving or two of cruciferous vegetables that are in season this fall. These include broccoli, cauliflower, Brussel sprouts and kale. These vegetables are nutrient-dense and will help fill you up without adding excess calories.
2) Replace heavy sauces that you typically use in casseroles or stews with spices, herbs, and olive oil. Spices such as cinnamon, ginger, turmeric, nutmeg, allspice and clove are wonderful to cook with and offer your body antioxidants which can help support your immune system and fend off free radicals that are present in our body.
3) Increase your fiber intake starting at breakfast to help support digestive and immune health. Fiber is a nutrient that is SO under-consumed in the American diet and we really need to encourage more consumption of fiber because of the health benefits associated with its consumption (think decreased risk of cardiovascular disease, cholesterol reduction, supports digestive and immune health, etc.). Most fruits, vegetables, whole grains, and legumes contain fiber, so you should think about sources of fiber that you enjoy and incorporate them daily into your meals and snacks.
4) Use some of your weekend time to batch cook for a busy week ahead. I like to cook off staple proteins such as chicken or drain a few cans of garbanzo beans, plus chop fruits and vegetables for a salad or grab n’ go snack. It sounds silly, but it makes it incredibly easy to make a healthier choice at lunch or dinner when I have to work less in the kitchen day to day.
5) Try to avoid the overconsumption of specialty coffee and tea beverages with extra added sugars, syrups, creams, etc. There is nothing wrong with the occasional pumpkin spice latte, but just be mindful of how much you are consuming day to day, because added sugars can stack up in your diet quickly and contribute to weight gain. opt for flavored water(s), sparkling tonics, or coffee/tea with minimal amounts of added sugar.
Reference:
1)Yoshimura E, et al. Changes is season affect body weight, physical activity, food intake and sleep in female college students: A Preliminary Study. Intl J Environ Res Pub Health 2020; 17(23): 8713.