How You Can Eat Your Comfort Foods and Lose Weight Too

Here are some suggestions:

• Try nuts , which may contain enough carbohydrate to satisfy as well as a dollop of healthy fats and protein. They are high in calories, but when you substitute an ounce of nuts for a cookie, you can lose weight. Nuts are good for your heart, too.
• Try fat-free dairy. Dairy may be better at satisfying hunger than most carbs, due to its high protein content. It can also provide that comfort-food feel. My favorite is non-fat Greek yogurt which is unbelievably creamy and delish! I usually add fresh fruit and nuts to plain yogurt and find this to be one of my favorite comfort foods. Truly!
• Vitalicious Muffins are low in fat, yet high in protein and fiber. At only 100 calories a piece, these treats are unbelievable calorie bargains and taste great, too. Although the chocolate muffin satisfies that sweet tooth of mine, the blueberry bran muffin is my favorite. And they even have brownies! Get them at www.vitalicious.com
• Barilla Plus pasta is enriched with legume fiber and egg whites as well as omega 3 fats, to improve the nutrition as well as the glycemic index of this favorite comfort food. A serving contains 200 calories along with10 grams of protein and 4 grams of fiber. Nutritionally, this is a significant improvement on the usual version of pasta. Add your favorite low-fat sauce and you have a meal!
• Bread. If you can’t live without bread, try one of the higher fiber brands like Ezekiel that use sprouted grains. Ezekiel even makes tortillas and wraps. Or you can hunt down my favorite, Manna from Heaven Bread, which I order from Julian Bakery in San Diego. This dense, grainy version has 10 grams of protein, 8 grams of fiber, and only 3 grams of carbs.
• Hummus. Made with pureed garbanzo beans, this dip is high in fiber and protein, along with the fat from olive oil. Yummy with fresh veggies, or if you must, with whole wheat pita bread.
• Legumes. Beans, peas, and lentils give you that good carb feel and have a high nutritional impact. Red beans, for instance, have as much antioxidant power as blueberries and broccoli. Due to the protein and fiber associated with these little goodies, legumes rank low in the glycemic index. This means they are much less likely to raise your blood sugar than a piece of bread or serving of potatoes. A great bang for your carbohydrate buck, to be sure! Try Beano if you have digestion issues.
• Whole Grains. Instead of the usual refined grains or potatoes that are in typical comfort foods, look for whole grains. You will be satisfied with a smaller portion, due to the increased fiber. Some grains, like quinoa, have a significant amount of protein as well. In addition to quinoa, try brown or wild rice, couscous, or bulgur wheat. And don’t forget oatmeal, that breakfast staple. (It makes a great snack as well.) Just use the old-fashioned oats (try steel cut oats for a nuttier texture) and minimize the sugar.
• Fresh fruit is comfort food for some. However, fruit may be more satisfying when combined into a smoothie, a cobbler, or a frozen fruit pop. My favorite fruit treat is to dip luscious fresh strawberries into a small amount of fat-free, sugar-free chocolate syrup. Great for dessert.
• Cheese is a comfort food favorite, and it does offer double bonuses of protein and calcium. But most cheeses are high in fat. Here are some suggestions to limit the calories while still enjoying the cheese taste: Use lower fat cheese whenever possible. Mozzarella is often made with skim milk. You can now find fat-free feta cheese, which provides great flavor without the calories. When you do turn to a high fat cheese, use it sparingly. If you pick a strongly flavored cheese, you won’t need to use much of it. Think of cheese as a condiment instead of a main ingredient.

When you’re trying to lose weight, the best defense (against hunger, cheating, or total capitulation) is a good offense. So find some acceptable, nutritious substitutes for those foods you thought you couldn’t live without.