Balancing Comforting Foods
by Stacey Fogarty-Brown, RDOur theme this month revolves around comfort food. Those ooey gooey dishes that really just hit the spot whether satisfying a craving, warming you from the bitter cold or just providing a “pick-me-up” on a bad day. Cold weather examples often revolve around savory homemade dishes like cheesy potatoes or a thick soup. Something that feels like you are getting a hug from the inside. I have fond memories of my grandmother making her famous cheesy potatoes every holiday, and every time I have them I think of her!
While comfort foods can provide both nutrition and emotional support, sometimes our go-to comfort foods are a little off-balance and leave us wanting more or eating more than we intended. How do we both enjoy our comfort foods but also have a balanced meal? We need to think about the building blocks of nutrition, and how we can apply that to our meals.
Balanced meals generally include 2 or 3 of our macronutrients (carbohydrates, proteins, and fats). While carbohydrates (simple and complex) give us quick energy to use, eating them alone (especially simple carbohydrates like sugar) can spike our blood sugar and then can also result in a blood sugar crash. This can leave us with low energy and a need to eat again.
To prevent the “crash”, pair your carb of choice with a protein and/or a fat. Why? Because both proteins and fats are digested slower than carbohydrates as both take more energy to be broken down. This makes proteins and fats more satiating and keeps you fuller longer. Proteins are the building blocks of our bodies (muscle, bone, skin, hair) and fats are essential for energy, cell growth and so much more.
All 3 macronutrients serve important purposes both alone and together. When you create more balance, especially with the food you love, you set yourself up for success!