Whole wheat pasta, baked vegetables and the secret to keeping its delicious taste
According to nutritionist Jamie Johnson (RDN, American Institute of Clinical Nutrition), "comfort food" - dishes that bring a cozy feeling such as pasta, fried chicken or mashed potatoes often contain a lot of butter, sugar and salt. But just change the ingredients, you can still enjoy your favorite flavor without worrying about affecting your health, she said.
One of the simplest ways is to use whole wheat noodles instead of white noodles, combine low-fat cheese and add spinach, pumpkin or pureed broccoli. This method helps the dish add fiber and vitamins while still retaining the familiar fatty taste.
Instead of frying, dishes such as fried chicken or baked sweet potatoes can bring attractive crispiness while significantly reducing fat. Experts Johnson also recommends using olive oil, nut butter, or plain Greek yogurt instead of saturated fat, which helps the heart feel healthier and reduces inflammation in the body.
Small changes to make portions healthier
The secret to healthy eating is not to eliminate favorite dishes but to have smart variations. You can:
Bake potatoes instead of deep-fried.
Using lentil chili or black bean chili instead of red meat provides both protein and low in saturated fat.
Try mashed sweet potatoes or cauliflower instead of mashed potatoes to increase vitamin A and fiber.
Reduce salt with lemon, garlic and herbs.
In addition, dividing portions and eating slowly also helps control food intake, bringing a natural feeling of fullness. A study published in the Journal of Nutrition showed that reducing fasting significantly improves eating behavior and weight.
Finally, eating healthy is not only about choosing the right dish, but also about taking care of your soul. A bowl of hot soup, fried cake slices or vegetable noodles can also bring a sense of security, as long as you know how to mitigate them properly.
