The term “comfort food” first appeared in Webster’s dictionary in 1972! Since words aren’t entered into the dictionary until they are commonly understood, it’s likely the phrase, comfort food, has been used for 40 some years.
Remember when
Webster’s defines comfort food as food that is prepared in a traditional style usually having a nostalgic or sentimental appeal. Think about the foods that you consider your comfort foods. With what do you associate them? It often is something from childhood that is familiar, gives a sense of security or is considered a reward.
Yum!
In general, women’s comfort foods are chips, cookies, ice cream and chocolate. However, everyone has their own individual comfort foods that they turn to when stressed.
A bad rep
Comfort foods have gotten a bad name because people tend to overeat on them. When you eat foods that you enjoy, the nervous system releases substances that improve your mood and gives you a feeling of satisfaction. Gradually, the brain makes this association and it can result in cravings for certain foods when you under stress.
Guilt free
However, there are tactics you can use to survive comfort food attacks and not feel guilty after eating them. Instead of eliminating comfort foods, try these suggestions to make them part of your healthy eating plan.
Find lower fat ingredients for recipes
• Evaporated skim milk or fat-free half and half for cream
• Skim milk for whole milk
• Ground turkey breast for ground beef
• Lessen amounts of cheese by substituting a stronger cheese
• Lessen the amount of butter, shortening or margarine by replacing one-half of it with applesauce.
• Replace high-fat sauces on meat with salsa
Use intense flavors
• Spices make food tasty without the high fat content
• Dark chocolate satisfies in small amounts
Alternatives
• Fresh fruits with low-fat vanilla yogurt
• Whole grain pretzels
• Baked chips
• High fiber bar
• Hot mint tea or any other flavored tea.
General strategies
• Eat every 3-4 hours to avoid overeating
• Portion out food versus eating from the package
• Wait for 20 minutes after you have finished a portion—by that time you will be busy doing something else
• Get some activity each day to help lessen the stress
• Identify what’s making you stressed and determine if you can do anything to decrease it
