Why is it that winter’s colder temps and fewer daylight hours make so many of us crave indulgent and decadent foods? We know that our stomachs produce the “happiness chemicals” dopamine and serotonin. When we eat, a complex process involving the brain means these neurochemicals trigger feelings of happiness and wellbeing. These happiness chemicals are also produced when we exercise and get exposure to sunlight, which declines in winter. When we eat our favorite comfort foods, they release glucose straight to our brain, which gives us an instant feeling of happiness when we are feeling cold, sad, tired, or bored.
Some food brings comfort like nothing else on earth. Your favorite go-to comfort food recipes likely say a little something about where you grew up. Comfort foods are generally sweet, fatty, and calorie-dense. When it’s comfort food, you are craving, what do you want to eat? Pizza? Chicken Fried Steak? Barbecue? Fries? Mac and cheese? Biscuits and gravy? Chocolate? Ice cream?
There’s a reason why comfort food is comforting…we know what it’s going to taste like, and we know how we’re going to feel when we eat it. Comfort foods always hold a special place in our hearts (and stomachs). For most of us, these foods are far from gourmet, and generally epitomize home cooking.
Whether you’re craving something salty or sweet, crunchy or creamy, baked or fried, you may be able to satisfy the urge for not-so-healthy comfort foods by substituting them with healthy ones. Here are some winter-specific ways to beat the cold-weather cravings.
If You’re Craving Salty Foods
Curb your craving for something salty with a part-skim mozzarella cheese stick, a small handful of raw nuts, or a crispbread cracker topped with peanut butter or cottage cheese.
If You’re Craving Fried Foods
Air-fried or baked chicken fingers, breaded with whole-grain panko breadcrumbs, and sweet potato fries taste just as good as the deep-fried versions.
If You’re Craving Something Crunchy
Nosh on apple slices spread with crunchy nut butter, air-popped popcorn with a teaspoon of Parmesan cheese, veggie sticks with one tablespoon of dressing or dip, or seasoned baked chickpeas.
If You’re Craving Something Creamy
Try making homemade “ice cream” from frozen bananas, enjoying cottage cheese with berries, or blending up a fruit and yogurt smoothie. If your yearning is leaning toward the savory side, go for hummus and whole-wheat pita or whole-grain crackers.
If You’re Craving Sweets
Satisfy your sweet tooth with a glass of chocolate milk, dark chocolate dipped strawberries, or a homemade yogurt parfait with nonfat plain yogurt, fruit, and a tablespoon of granola.
If You’re Craving Baked Goods
Go for something sweet, but add protein. Grab a handful of trail mix that contains raw nuts, dried fruit, and dark chocolate chips, or try a graham cracker smeared with two teaspoons of peanut butter or chocolate hazelnut spread.
If you’re going to give in to a craving, watch your portions and whenever you can make healthful swaps. If you’re dying for a bowl of pasta and cheese, for instance, switch out regular enriched pasta for a whole-grain option and add lean protein to the mix, along with a few vegetables for vitamins and fiber. If it’s a dessert you want, go for a steaming mug of hot dark chocolate, which has been shown to help reduce the risk of heart disease, raise levels of healthy cholesterol, and be a mood booster.
Practice intuitive eating by eating when you are hungry, stopping when you are full, and listening to what your body is telling you to eat. Remove the food guilt and listen to what your body is telling you it needs during these cold winter months.
No matter the latest culinary craze, comfort foods remain beloved across the country. Although the best kinds of comfort food may be subject to debate, everyone can appreciate the appeal of the classics. Comfort food favorites are irreplaceable, but you may enjoy them as an occasional treat rather than a dietary staple. I am not asking you to abandon the foods you love. However, experimenting with healthier options may expose you to a new set of tastes. Considering nutritious alternatives might enable a future beyond your current comfort zone.
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
Sources:
- everydayhealth.com, www.ncbi.nlm.nih.gov