How to Make Healthier Comfort-foods

In order to make our everyday comfort food recipes healthier it is important to start with the original recipe as a baseline for flavor and taste. The goal for making comfort-foods healthier is to cut calories, sodium, saturated fat and sugar. Below are the main principles of healthy cooking to follow when making your favorite comfort-foods healthier.

Difficulty: Moderately Easy

Instructions

1. Use healthy fats- use unsaturated fats, in moderation because they are high in calories.

2. Switch to unrefined grains - whole grains like brown rice have their bran intact enabling them to have more fiber, B vitamins, magnesium, zinc and other nutrients.

3. Increase consumption of fruits and vegetables - aim for 5-12 servings of fruits and vegetables a day, in a variety of different colors.

4. Use sweeteners sparingly -sugars of any kind add significant calories to food without any nutritional value.

5. Keep portions manageable - be aware of servings because it is an easy way to manage your calorie intake.

6. Decrease consumption of meat - meat is a good source of protein, but it also contains saturated fat. Eat small amounts of lean meat, fish and poultry.

7. Watch sodium intake - the USDA recommends consuming less than 2300mg (approximately 1 tsp.) of salt daily.

8. Low-fat dairy - dairy products are a great source of calcium. Replace whole-milk dairy products with low-fat versions to cut saturated fat from diet.

9. Add flavor - it is easy to add flavor to food from healthy ingredients like fresh herbs or spices.

10. Pay attention and enjoy - make conscious food decisions rather than convenient ones. Savor your food and you will feel satisfied.