Have a Hankering for Some Comfort Food?
Check out our 3 tips to curb those cravings without completely derailing your healthy diet.
Let’s face it…we all go to food for comfort sometimes. Whether it’s a cold and rainy day and you just want to curl up on the couch with a pot of instant Mac and cheese, or you had a terrible day at work and there’s an ice cold beer and juicy burger waiting to console you when you sign off. Food brings many of us pleasure, and sitting down to a comforting meal or snack makes us feel all warm and fuzzy inside (particularly in times of increased stress, like…I don’t know…maybe a global pandemic?).
The problem with these foods is that they are often loaded with excess ingredients and have higher levels of saturated fats, sugar, and sodium. They tend to be centered around processed carbs, unhealthy fats, and unnecessary additives instead of real, whole foods comprised of lean protein and fresh produce.
Fortunately, with a few minor adjustments of ingredients and/or portion size, we can find ways to enjoy the delicious foods we crave without sabotaging all of the hard work we’ve been putting into staying healthy.
Here are 3 tips for doing just that:
1. Think About What You Can ADD, Not What You Should Take Away
When it comes to eating healthy, people often think they have to deprive themselves of the foods they want. “No pasta! No bread! No cheese!”. In reality, there is still room to enjoy those things, just in a different way. For example, when my family orders a pizza on a Friday night, the first thing I do is get excited because, well…I get to have pizza! Next, I make sure we plan to make or order a leafy green salad to have along with the pizza. I will eat my salad first, filling up on those nutrient-packed veggies, and enjoy some pizza afterwards. I end up having one or two slices of the pizza instead of 3 or 4, and the meal is much more balanced. I ADDED something good for me while still enjoying my precious pizza, rather than diving face first into the whole pie and hating myself 20 minutes later. Another example I use often is one of my favorite pasta dishes, spaghetti carbonara. A dish that is normally loaded with saturated fat and processed carbs can be made a bit healthier by ADDING a vegetable and using less pasta. I love to add peas to mine, which gives me the extra protein, fiber, vitamins and minerals that my body needs. More peas + less pasta = a healthier version of a food that I love.
2. Get Creative with Substitutions
With a little research and some creativity, there are plenty of ways to substitute less healthy ingredients with a smarter option and still achieve the desired result. Trying swapping out sour cream for some Greek yogurt. Sprinkle nutritional yeast on your meatballs instead of parmesan cheese. Use pasta made from chickpeas or lentils instead of your usual white flour. The possibilities are endless!
3. Spice It Up!
Spices are a great way to add crave-able flavor without excess calories. You like having salty, buttered popcorn on movie night? Avoid the “butter flavored” bags you find in the store and make your own plain popcorn. From there, drizzle a small amount of olive oil on top and toss it with some spices to add some zing to it, and I’m not just talking about salt and pepper! Have fun with it! Ever tried Togarashi? It’s a Japanese spice blend that usually consists of red chili pepper, orange peel, sesame seeds, ginger and seaweed. If you’ve never had the stuff, do yourself a favor and put it on your popcorn. Don’t worry…you can thank me later ;-)
The moral of the story here? Don’t deprive yourself of the delicious foods you love - it’s not a sustainable way to live, and will usually result in you going overboard and regretting it later. Instead, find ways to make small tweaks to your meals and snacks so that they can fuel your body with the nutrients it needs while still satisfying those comfort-food cravings.
On that note, I’m off to curb my sweet tooth with half a frozen banana drizzled with a bit of melted dark chocolate.