15 Comfort Foods That are Good for You

When we're not feeling our best, whether we're stressed out or we're coming down with a cold, we often turn to "comfort food" to soothe ourselves. There's nothing wrong with using food to feel better as long as you don't eat something that will just end up making you feel worse later. But, don't worry, there are plenty of healthy comfort foods that you can enjoy with guilt or regret. Here are 15 delicious ideas:


1. Bowl of Oatmeal. There's no better way to start the day (especially a cold one) than with a warm bowl of oatmeal. Not only will the fiber in oatmeal help you feel full longer, it will also help your heart by reducing the amount of cholesterol you absorb. As if that isn't enough, you can make your breakfast even more special by adding a variety of healthy toppings. Try a 1/4 cup of blueberries, 1 tablespoon chopped walnuts and a dash of cinnamon or 1/2 a sliced banana and 1 tablespoon of peanut butter. You'll feel good from the inside out. 

 

2. NB&H. Just like the PB&J of your childhood, a nut butter and honey sandwich will hit the spot when you're out of sorts. This grown-up version of the brown-bag staple can be made from any kind of nut or seed. It's easy to make your own nut butters in a food processor. Try almonds, hazelnuts or cashews. Although nuts are high in calories, they pack a huge nutrition punch, providing heart-healthy mono- and polyunsaturated fats, filling protein and essential vitamin and minerals.


3. Chicken Noodle Soup. Even the Mayo Clinic agrees that chicken soup can reduce inflammation and speed the loosening of mucus in the sinuses, so listen to your Mom on this one. If you're feeling bad, go for soup. If traditional chicken noodle is too bland for your grown-up tastes, there are lots of options to spice it up including ginger and pesto.


4. Baked Potato. It might feel naughty, but if you top your baked potato with Greek yogurt and salsa or grilled chicken and reduced-fat cheddar, you'll have a filling, hearty meal that's healthy, too. But don't stop with just the humble white potato, there are so many other delicious varieties. If you're looking for extra comfort, try baked sweet potato fries! Sweet potatoes are packed with beta-carotene, a powerful antioxidant, and vitamins A and C. They also don't spike blood sugar levels as much as regular potatoes.  

 

  

5. Mmmm, Meatloaf. You don't have to choose between delicious and bad for you or healthy but dry and crumbly. Cook your meatloaf in a crockpot and you can turn extra lean ground beef into a dinner delight. You can change up the herbs in the recipe above to create your own meatloaf variations. Try dill and garlic or spinach and Italian seasoning.


6. Chicken and Dumplings. This version tastes an awful lot like Grandma's but without all the fat and salt that made hers a disaster waiting to happen. Olive oil, boneless, skinless chicken breast and skim milk are combined with fresh veggies and no-salt-added chicken stock to make a meal that will turn any rainy day into a lovely evening.


7. Chinese "Take-Out." To make typical Chinese-restaurant dishes into healthy comfort food, you'll have to cook them yourself, but it's soooo worth it. This combination of Cashew Chicken and Baked Egg Rolls will hit the spot without send your blood pressure through the roof from all the salt.
 
 
8. Pizza. A slice of pizza every once in a while won't hurt you, but this cauliflower crust pizza is healthy enough to eat whenever you have a craving. Once you've baked the crust the toppings are up to your imagination. Try fresh tomatoes, basil and buffalo mozzarella for a traditional taste or go for grilled chicken breast, reduced-fat cheddar and a drizzle of barbeque sauce for something more fun.

 
9. Apple Pie. The individual apple pies you'll find at fast-food places and grocery stores can have anywhere from 250-470 calories a pop! But this 15-minute hand pie, made with fresh apples and phyllo dough, clocks in at only 161 calories. You won't miss the fat when the flavor hits you.

10. Biscuits and Gravy. You can transform this traditional comfort food into a healthy, hearty breakfast with a few simple recipe upgrades. Add whole wheat flour to the biscuits to increase the fiber and cut the fat right out of the gravy by using a delicious combination of mushrooms and herbs instead of sausage.

 
11. Mac & Cheese. Skip the box to turn this kid-friendly comfort food into a dinner-time staple. This simple recipe with sophisticated flavor features turkey bacon and three kinds of cheese. Add chicken and veggies to make a one-dish meal like this Buffalo Chicken Mac & Cheese.

12. Casserole. Warm and easy to make, casseroles are also easy to share at picnics and potlucks. Many suffer from too much fat due to high-calorie meats, cheeses and other dairy ingredients. But this Chicken Enchilada Casserole relies on the rich flavors of salsa, cilantro and cumin instead so you'll never miss the fat.
 
13. Chocolate Mousse. Traditional mousse desserts are full of fat and calories that taste delicious but will likely leave you feeling bad about your food decision. But you can enjoy the great taste of chocolate mixed with Greek yogurt for a super-satisfying dessert with only 150 calories. Garnish with strawberries or banana slices for a sophisticated look and flavor. 
 

 

14. Pasta Alfredo. This Italian comfort food might sound like big no-no for most healthy eating plans since a typical serving packs in 800 calories and 48 grams of fat, but you can make a satisfying version using evaporated milk, goat cheese and parmesan with less than half the calories and 1/5 of the fat!

 
15. Grilled Cheese and Tomato Soup. Turn a typical grilled cheese into a healthy lunch by using less cheese and packing in the flavor with tomato, basil and red onion. Pair this lighter sandwich with warm tomato soup for some serious comfort.


Source
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=198

13 Comfort Foods That Burn Fat

Rethink your comfort foods

They're called "comfort" foods for a reason—they bring back warm memories, tickle your taste buds, and soothe your soul. Though some comfort foods are deep-fried, covered in cheese, or packed with sugar, some can actually help you lose weight. Beat the battle of the bulge with the following cozy eats.

Hot chocolate

Cocoa is packed with antioxidants, which reduce your levels of cortisol, a stress hormone that causes your body to cling to belly fat, says Tara Gidus, RD, a nutritionist based in Winter Park, Fla. In fact, one Cornell University study found that the concentration of antioxidants in hot chocolate is up to five times greater than it is in black tea. Hot chocolate's combination of carbs and protein can also help your muscles recover faster from a tough workout, according to research in the International Journal of Sport Nutrition and Exercise Metabolism. Adding a dash of cinnamon boosts your treat's health benefits even more—it contains compounds that keep insulin out of the blood stream and from storing fat, says Gidus.

Collard greens

A single serving of this hearty veggie adds up to a mere 46 calories. A serving also packs more than your daily-recommended doses of vitamins A and K, which can strengthen your immune system for a healthy metabolism, says Jonny Bowden, PhD, a nutritionist and the author of The 150 Healthiest Comfort Foods on Earth. Plus, a cup of collard greens contain 7.6 grams of belly-filling fiber. Research from the US Department of Agriculture shows that eating fiber-rich foods can lower your body's absorption of calories from carbs.

Chicken noodle soup

"People who eat a broth- or vegetable-based soup before their meal consume fewer calories overall," says Rania Batayneh, MPH, nutritionist and author of The One One One Diet. "The water in the soup helps fill you up and boosts satiety, and just the act of eating soup helps slow your eating down so that your body has time to notice feelings of fullness." One Penn State study found that people who ate soup before digging into their entrees reduced their total calorie intake by 20%. Plus, chicken noodle varieties pack the protein, vitamins, and fiber you need to rev your metabolism even after your meal.

Coffee

Your old friend joe can boost more than your mood. It can also boost your metabolism, thanks to a healthy dose of the antioxidant chlorogenic acid (CGA), which increases your body's use of fat for energy, Bowden says. Research has also shown that the chemical compound can slow the release of glucose into the bloodstream after a meal while lowering insulin resistance to prevent weight gain. Opt for the strong stuff: Several recent studies have found that caffeine in small doses before exercise can improve performance and help your muscles recover in record time.

Pot roast

The moment protein passes your lips, it starts fighting fat. Your body has to work harder to break down protein and use it for energy, which means you burn more calories as you digest it, Gidus says. It also takes more time to leave your stomach, literally keeping your belly fuller for longer. In one study published in the journal Nutrition Metabolism, dieters who increased their protein intake to 30% of their total diet ate about 450 fewer calories a day. Over 12 weeks, that equals 11 pounds lost—without doing anything else!

Oatmeal

One cup of warm, gooey oatmeal contains 4 grams of fiber and 6 grams of protein, a combination that slows the digestion of carbs, reduces your insulin response, and keeps you fuller for longer, says Batayneh. In fact, a study published in the European Journal of Clinical Nutrition evaluated 38 common foods and found that oatmeal was the third most filling. When possible, opt for steel-cut oatmeal, which goes through less processing than other varieties and as a result has a lower Glycemic Index score, a measurement of how much a food increases your blood sugar.

Roasted carrots

As a side or mixed in with your favorite meats, the high water and fiber content in carrots fills you up fast. Roast them for a better calorie burn: University of Arkansas researchers found that carrots roasted at 104 degrees contain three times as many antioxidants as raw carrots.

Red wine

In addition to being a heart helper, red wine may be a weapon against excess weight. A 2009 report from the University of Ulm in Germany suggests that resveratrol—the renowned antioxidant found in grape skins—inhibits the production of fat cells. What's more, a substance found naturally in red wine called calcium pyruvate helps fat cells burn more energy, says Gidus. Meanwhile, in a 2011 study published in the Archives of Internal Medicine, women who had one or two drinks a day were 30% less likely to gain weight than teetotalers. So drink up, but stick to just one glass—each 6-ounce serving contains about 150 calories.

Pumpkin

Don't let the pies fool you. One cup of this good-for-you gourd contains a mere 46 calories and 3 grams of fiber, according to the USDA. Plus, pumpkin is an excellent source of the antioxidant beta-carotene, which fights the oxidative stress and inflammation in the body that's linked to increased fat storage, Gidus says.

 

Chili

If soup is filling and protein builds muscle, then chili has all that and more. The combination of the fiber from the tomatoes and the protein from the beans and beef and prevents overeating. Plus, capsaicin, the compound that gives cayenne, chili peppers, and jalapeños their heat, can also torch fat, says weight-loss specialist and board-certified internist Sue Decotiis, MD. Spices trigger your sympathetic nervous system—which is responsible for both the fight-or-flight response and spice-induced sweating—to increase your daily calorie burn by about 50 calories, she says. That equals about 5 pounds lost over a single year.

Chickpeas

Whether you call them garbanzos or chickpeas, a half-cup serving of these hearty legumes provides about 40% of your daily protein needs and 70% of your daily fiber intake, helping to stabilize blood sugar, control cravings, and prevent overeating, Gidus says. They're also a great source healthy unsaturated fats that can whittle your waistline. A 2009 study from the University of Newcastle in Australia found that participants who consumed the most unsaturated fats had lower body mass indexes and less belly fat than those who consumed the least.

Roasted potatoes

Spuds don't have a waist-friendly reputation, but they're actually full of nutrients, Gidus says. "White foods contain the disease-fighting chemical allicin," she says. "This chemical, also present in garlic, has been shown to fight inflammation in the body, contributing to smaller waistlines." Plus, research shows that calorie for calorie, white potatoes are more satisfying than any other tested food.

Mashed sweet potatoes

Eating sweet potatoes can prevent sugar from getting stored around your waistline as fat. How? Sweet potatoes are rich in carotenoids—the orange and yellow pigments in plants that help the body respond to insulin—as well as CGA (also found in coffee). Carotenoids and CGA slow the body's release of glucose and insulin, says Bowden. Plus, sweet potatoes are filled with fiber, which slows digestion and prevents blood sugar from plummeting—and your hunger from spiking.



Source
http://www.health.com/health/gallery/0,,20735735,00.html