Can Comfort Food Be Healthy?
Everyone has some sort of comfort food that they love, whether it’s a favorite family recipe or a sweet treat that brings back memories. And while there’s a common belief that comfort foods are unhealthy and can’t be part of a healthy diet, this is not necessarily the case!
What is Comfort Food?
According to Merriam-Webster, comfort food is “food prepared in a traditional style having a usually nostalgic or sentimental appeal”. Comfort food often carries emotional connections and might have a rich flavor, appealing texture, or warm and cozy feel. And while it is true that many comfort foods are high in fat, sugar, or sodium, not all are. Some comfort foods are more nutritious than others. And for the comfort foods that have more of the things we’re told to eat less of, you can make a few simple swaps to enjoy the coziness and flavor of these foods while also nourishing your body.
How to Make Comfort Food More Healthful
Choose Recipes Traditionally Made with Healthful Ingredients
One simple strategy for choosing healthful comfort foods is selecting those that are traditionally made with more nutritious ingredients. Take minestrone soup, for example. It’s warm, cozy, and delicious, and packed with nutrient-rich vegetables and legumes.
My Minestrone Soup recipe reflects this classic recipe. With beans and a variety of vegetables, this soup contains both soluble and insoluble fiber, which is important for gut health, heart health, and more. It also contains plant-based protein, thanks to the beans. It uses low-sodium vegetable broth, making it a bit lower in sodium than the traditional recipes. To make this even healthier, replace the pasta with whole grain pasta.
Sneak in Vegetables and Legumes
Another strategy for selecting healthful comfort foods is to add in vegetables and legumes wherever possible. As an example, check out my Sheet-Pan Bolognese with Whole-Grain Pasta recipe.
This dish replaces ground beef with lentils and a nice variety of vegetables, which increases the amount of fiber and reduces the amount of saturated fat. It also uses whole grain pasta, which is more nutritious than regular pasta. If you’re looking for a lower carb option, replace the whole grain pasta with spaghetti squash or zucchini noodles!
Use Whole Grains and Limit Added Sugar in Baking
Baking is another area where you can make swaps to enhance the nutrition of your favorite comfort foods. Try swapping refined grains (such as all-purpose flour) for whole grains like oats. Reducing the amount of added sugar is another way to make baked goods healthier. If a recipe calls for 2 cups of sugar, start with 1 ½ cups. You may actually find it tastier! Then the next time you make it, try 1 cup sugar or replace the sugar with maple syrup.
Baking requires more precision than cooking, so start out with some tried and true recipes.
For example, my Pumpkin Spice Blender Oats recipe is a great alternative to traditional pumpkin bread. It’s made with oats, which are a whole grain and boost the fiber content in the recipe. It is also low in added sugar with just 1 tablespoon of maple syrup.
Replace Fried Food with Food Made with Healthier Cooking Methods
Fried food is a popular comfort food, but unfortunately is not the healthiest choice. A fun strategy is to use many of the same ingredients from your favorite fried dish and combine them in a more healthy way. Take my Chicken Egg Roll in a Bowl recipe, for example.
This has all the flavors of a chicken egg roll but is teeming with health benefits. It doesn’t include the fried wrapper and instead is prepared in a bowl. It’s high in protein thanks to the chicken and high in fiber courtesy of the veggies. If you’re looking to add some grains to this, try putting it over brown rice.
Add Protein and Healthy Fats to Desserts
An additional way to make comfort foods more nutrient-rich is to add whole food ingredients that are rich in protein and/or healthy fats to desserts. Not only does this sneak some additional nutrients into the dessert, it also can make the dessert more satisfying.
Check out my Chocolate Peanut Butter Yogurt Bark recipe, which uses this tip.
This dessert is high in protein thanks to Greek yogurt, walnuts, and peanut butter, which will keep you feeling full and satisfied. The yogurt also provides calcium, supporting bone health, while the peanut butter and walnuts provide healthy fats. Best of all, it has all the richness of a chocolate peanut butter treat.
What to Look for in the Grocery Store
If you don’t feel like cooking and are looking for comfort foods at the grocery store, there are things you can do to find the best options.
When shopping for comfort foods, look for products that have:
- Short ingredient lists (with ingredients you can pronounce!)
- Look for fruits, veggies, whole grains (such as brown rice, quinoa, oats), and lean proteins (such as chicken breast, beans, eggs, yogurt)
- Low amounts of sodium, saturated fat, and added sugar
- Ideally, look for products that have less than 5% of the daily value for these
- When thinking about added sugar, keep in mind that 4 grams of sugar is equivalent to 1 teaspoon of sugar
- Higher amounts of fiber, vitamin D, calcium, potassium, and iron
- If a product has greater than 20% of the daily value for a nutrient, that is considered high
- Protein, if from a lean whole food source, can be helpful
- Nutrition labels don’t have a daily value for protein, but protein plays an important role in satiety, muscle building and maintenance, and more
Final thoughts
Just because you’re eating healthy doesn’t mean you have to rule out your favorite comfort foods. Look for comfort foods that are traditionally made with more healthful ingredients or make swaps to make comfort foods more nutritious. And don’t feel like you can never have your favorite comfort food even if it’s not the most healthful. Healthy eating is all about balance and finding what works for you
Do you need help making lifestyle changes that can lead to better health? As a certified and credentialed Functional Medicine Health Coach, I’d love to help!
Need personalized recommendations for recipes, meal plans, and other ways to help you reach your health goals? Book a free consult with me today to talk about services I offer that might be beneficial for you on your journey to optimal health and wellness!