Comfort food is a staple of many people's diets. It provides a sense of nostalgia and relaxation, and can even boost our mood. However, these classic dishes often come with a hefty dose of calories, fat, and sugar, which can be detrimental to our health in the long run.
Fortunately, there are plenty of easy swaps you can make to your favorite comfort foods to make them healthier without sacrificing flavor. By implementing these simple changes, you can still enjoy your go-to dishes while fueling your body with nutrients and supporting your overall health.
From mac and cheese to pizza, we've rounded up some of the most popular comfort foods and provided alternative recipes with healthier ingredients. Keep reading to discover how you can lighten up your meals without sacrificing taste or satisfaction.
Breakfast Swaps
Swap #1: Avocado Toast
Instead of high-calorie breakfast options like pancakes or waffles, try making some simple avocado toast. Toast a slice of whole wheat bread and top it with mashed avocado, a sprinkle of sea salt and a squeeze of lemon juice. This will provide you with healthy fats and fiber to keep you full until lunchtime.
Swap #2: Greek Yogurt with Fruit
Skip the sugary cereals and opt for some protein-packed Greek yogurt topped with fresh fruit. Not only will this breakfast option keep you feeling full and satisfied, but the fiber from the fruit will help regulate your digestion.
Swap #3: Oatmeal with Nut Butter
Instead of instant oatmeal packets loaded with sugar, try making a bowl of old-fashioned rolled oats.Mix in a tablespoon of nut butter, like almond or peanut butter, for added protein and healthy fats. Top with fresh fruit and a drizzle of honey for sweetness.
Swap #4: Veggie Scramble
Skip the breakfast sandwiches loaded with processed meats and cheeses and opt for a veggie scramble. Whisk together 2-3 eggs, and sauté your favorite veggies, like spinach, tomatoes, and bell peppers. This breakfast is high in protein and filled with healthy veggies to start your day off right.
- Key Takeaways:
- Swap high-calorie breakfast options for healthier, whole food options.
- Try avocado toast, Greek yogurt with fruit, oatmeal with nut butter, or a veggie scramble for a nutritious breakfast.
- Focus on protein and fiber to keep you full and satisfied until lunchtime.
Snack Swaps
Swap Chips for Roasted Chickpeas
Instead of reaching for a bag of potato chips, try roasted chickpeas. They're crunchy, satisfying and packed with protein and fiber. Simply drain and rinse a can of chickpeas, toss with olive oil and seasonings of your choice, and bake in the oven at 400°F for 20-25 minutes, until crispy.
Swap Candy for Dark Chocolate
When you're craving something sweet, swap candy for a piece of dark chocolate. It's lower in sugar and higher in antioxidants, which can help improve heart health. Look for brands with at least 70% cocoa, and enjoy in moderation.
Swap Soda for Flavored Water
Soda is high in sugar and calories, and can lead to weight gain and other health problems. Instead, try flavored water. You can infuse water with fruit, herbs, and spices for a refreshing and flavorful drink that won't sabotage your health goals.
Swap Ice Cream for Greek Yogurt
Ice cream is a classic comfort food, but it's high in sugar and fat. Greek yogurt is a creamy and delicious alternative that's lower in calories and higher in protein. Top with fresh fruit, nuts, and a drizzle of honey for a satisfying snack.
Comfort Food Swaps
Mac and Cheese
Instead of traditional mac and cheese made with heavy cream and processed cheese, try making a healthier version using whole wheat pasta, low-fat milk, and a blend of grated parmesan and cheddar cheese. Mix in some roasted veggies like broccoli or cauliflower for extra fiber and nutrients.
Fried Chicken
Skip the deep-fried chicken and opt for a baked version instead. Use boneless, skinless chicken breasts and coat them in a mixture of whole wheat breadcrumbs, herbs, and spices. Bake in the oven until crispy and tender. Serve with a side of roasted sweet potatoes for a healthy and satisfying meal.
Pizza
For a healthier pizza option, use a whole wheat crust and tomato sauce instead of heavy cheese and meat toppings. Load up on veggies like mushrooms, onions, peppers, and spinach for added nutrients. Swap out regular pepperoni for turkey pepperoni or skip it altogether.
Ice Cream
Satisfy your sweet tooth with a healthier alternative to ice cream. Blend together frozen bananas and low-fat milk for a creamy and delicious treat. Add in some cocoa powder for a chocolatey twist or top with fresh berries for a fruity flavor.
Mashed Potatoes
Instead of mashed potatoes loaded with butter and cream, try using cauliflower instead. Boil and mash cauliflower until smooth and creamy, then add in some low-fat milk, grated parmesan cheese, and garlic for flavor. You won't even miss the potatoes!
Dessert Swaps
Fruit Salad
Swap out your typical high-sugar dessert for a refreshing fruit salad. This can include a variety of seasonal fruits such as watermelon, pineapple, grapes, and berries. Top it off with a drizzle of honey or a squeeze of citrus juice for some added sweetness.
Dark Chocolate
If you're craving something chocolatey, opt for dark chocolate with at least 70% cocoa. Dark chocolate is high in antioxidants and contains less sugar than milk chocolate or other dessert options. Enjoy a square or two to satisfy your sweet tooth.
Baked Apples
A warm and comforting dessert option is baked apples. Simply core an apple and fill it with a mixture of cinnamon and honey. Bake in the oven until soft and tender. Top with a dollop of Greek yogurt for added creaminess.
Chia Pudding
Chia seeds are a great source of fiber and can be turned into a delicious pudding. Mix chia seeds with almond milk, vanilla extract, and a sweetener of your choice such as maple syrup or stevia. Let it sit in the fridge for a few hours or overnight to thicken. Top with fresh fruit and enjoy.
Frozen Yogurt
Instead of indulging in a heavy ice cream, try frozen yogurt for a lighter option. Look for varieties that are low in sugar and high in protein. Add some fruit or nuts for an extra crunch.
Homemade Granola Bars
For a satisfying dessert that can double as a snack, make your own granola bars. Mix oats, nuts, seeds, and a sweetener such as honey or dates. Bake in the oven and let cool before cutting into bars. These can be stored in the fridge for a quick and easy treat.
Drink Swaps
Water with a Twist
Instead of sugary sodas or fruit juices, try adding slices of fresh fruit, cucumber, or mint leaves to your water for a refreshing and flavorful twist. You can also try infusing your water with herbs like basil or rosemary for a unique taste.
Low-Fat Milk or Nut Milk
Swap out whole milk or cream in your coffee for low-fat or plant-based milks like almond or oat milk. These options still add a creamy texture without the added calories and fat.
Herbal Tea
If you're looking for a warm and comforting drink, try swapping out your usual tea or coffee for herbal teas like chamomile, peppermint, or lavender. Not only do they offer a soothing aroma and taste, but they also have many health benefits.
Sparkling Water
For those who like the fizz and carbonation of soda, try switching to sparkling water. It provides the same bubbly sensation without the added sugar and calories.You can even add a squeeze of lemon or lime for extra flavor.
Smoothies
Instead of calorie-laden milkshakes or frappuccinos, try making your own smoothies with fresh fruits, vegetables, and a milk or yogurt base. They provide a healthy and filling alternative while still satisfying your sweet tooth.
