8
Health & Well-Being • January 2010
Comfort Foods That Won't
Spoil Your Waistline
Most cultures have their share of some low-fat sour cream to thicken sliced eggplant or zucchini to cut
comfort foods that seem to make a your potatoes and add a little bite to down on the amount of pasta. Select
bad day better. Or perhaps they evoke the flavor. nonfat cheeses and use sparingly.
feelings of family or special holidays.
Mac and cheese: Macaroni and
Skip the sausage or ground beef and
The trouble with most comfort foods
cheese may be one of the all-time
replace with chopped spinach.
is that they tend to be carbohydrate-
favorite comfort foods. But with that Pizza: Pizza is a popular comfort food.
laden, high-calorie items that can
much cheese, it's not so comforting The best way to cut the calories from
pack on the pounds. Something you
for those watching their weight. For pizza is to make it yourself instead
may not be apt to do after making
a healthier version, swap out regular of ordering out. Use a whole-wheat
healthy resolutions.
macaroni for whole wheat. Use a low- dough and low-fat cheese. Make the
There are ways to turn favorite comfort fat cheddar or even an easily melting pizza more filling by piling on fresh
foods into healthier options that still low-fat cheese spread in place of vegetables. If you prefer plain pizza,
satisfy. Consider these modifications whole milk cheeses. Skim milk will fill up on a side dish of salad so you're
to the foods you love. help make the combination creamy, less tempted to indulge in two or
Stew: Hearty stews can make winter
as will low-fat evaporated milk. Beef three slices.
weather bearable. Swap out fatty
up the nutritional value of the dish by
Bread: Bread products can be better
meats, such as chuck, for leaner cuts
adding diced tomatoes or peppers.
for you when you choose whole grain
or even chicken breast. Increase
Turn it from a side dish into a main
or multigrain varieties. Instead of
the ratio of vegetables to meat and
dish by adding lean ground turkey.
butter, consider dipping bread in a
potatoes for a filling option that still Potato chips: Do you enjoy a bowl small amount of seasoned olive oil.
has the ingredients you love. Use of potato chips while watching
low-fat gravy or broth to create the television? Many do, with
stew liquid and thicken with a little consequences. Baked
cornstarch. varieties are healthier,
Chili: A warm bowl of chili is a
or try making your own
favorite for many. Use the leaner
"chips" at home. Thinly
cuts of ground beef (such as sirloin
slice potatoes with
or ground round) and skim off any
the skin on. Place on a
excess fat during cooking. Or simply
cookie sheet covered
go with ground turkey or chicken as
with parchment paper
an alternative. Increase the amount
or lightly sprayed with
of peppers and beans you add to
nonstick cooking spray.
the chili mix. Achieve flavor with
Dust with salt, pepper or
seasonings, instead of fat. Serve with
your favorite seasonings.
low-fat shredded cheese on top and a
Bake at 400 F until the
dollop of fat-free sour cream.
desired crispiness is
reached.
Mashed potatoes: Who can resist a
heaping serving of mashed potatoes?
Lasagna: This popular
The trouble is the butter and milk in
Italian dish is heavy on
the mix could make those potatoes
cheese, possibly meat
much heavier in calories than you
and pasta. It can be a
desire. Make mashed potatoes
recipe for dieting disaster.
with a 50-50 ratio of potatoes and
Substitute a whole grain
cauliflower. The texture will be the
or multigrain pasta
same, but you'll be using fewer carbs.
noodle for regular lasagna
Replace butter and milk with low-fat
noodles. Alternate layers
stock for flavor. You can also mix in
of your lasagna with thinly
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