Lighten up the comfort
foods you love

If your mind has been fixed on a buttery heap of mashed potatoes or a batch of homemade fudge, don’t blame your stomach. It could just be your mood— and the time of year.

Many of us have used food as a stress reliever since we were kids. Foods are comforting not only because they taste good, but also because they bring back memories. Unfortunately, many favorite comfort foods are high in fat and calories. Plus, they tend to be in abundance around the holidays.

Don’t worry—there are ways to trim down some of your heartwarming family favorites.

Goodbye, Empty Calories

• If a dip or spread calls for cream cheese, substitute half a cup of ricotta cheese blended with half a cup of fat-free cream cheese. Serve with wholegrain crackers.
• Add creaminess to soups and casseroles with evaporated fat-free milk instead of heavy cream.
• Bulk up casseroles, stews, and soups with beans and vegetables.
• Cradle your pie filling with a crust of crumbled graham crackers instead of pastry dough.
• Cut the butter and oil from baked goods by using applesauce instead. A half-cup of applesauce equals one cup of oil or butter.
• Instead of setting out a bowl of candy, decorate your table with a basket of fresh, washed fruit.

Avoiding Emotional Eating

• Find a way to ease stress that doesn’t involve food. Walk outside or retreat to a quiet place in your house—even the bathroom.
• Bring healthy snacks, like raw carrots, to work so you don’t head for the vending machine when it’s “crunch time” on a project.
• Give yourself permission to enjoy one or two food favorites during the holidays, such as Mom’s sugar cookies. But try to limit other types of temptations.
• Find ways to celebrate the season that don’t involve eating. Go window-shopping, listen to holiday tunes, or decorate the house to feel more festive.