In the fall, we crave warm, hearty foods like cheesy casseroles and hearty soups. Often, though, these “comfort foods” are high in fat, sodium, and calories.
The next time you make your favorite “comfort foods,” try these tips to make them healthier and even more enjoyable:
- Add extra vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables—without added sauces, fats, or salt. Double the vegetables in a soup or casserole recipe to add extra vitamins, minerals, and fiber.
- Switch up your grains, making at least half of your grains whole grain. Like rice? Try replacing white rice with brown rice in your recipe. This month’s recipe uses brown rice.
- Choose reduced-fat dairy foods, including fat-free or low-fat milk, yogurt, and cheese, in casseroles and cream soups. Reduced-fat cheeses, for example, have less fat but just as much favor and melt just like full-fat cheese.
- Use lean protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products. Cooking on a budget? Canned meats are just as nutritious, cheaper, and easier to use in casseroles.
Source: Dietary Guidelines for Americans 2020-2025, bit.ly/3kf72S4.