Updated Comfort Foods Add Nutrition, Reduce Fat And Calories - but Keep Their Cozy QualitiesAmerican Institute for Cancer Research New Brochure Offers Simple Recipes Plus Charts, Tips and Techniques To Make Comfort Foods Healthier Without Losing Their "Feel Good" Taste WASHINGTON, D.C. - In the aftermath of the events of September 11, Americans have increasingly turned to comfort foods, those "feel good" foods considered soothing and nurturing, but usually high in fat and calories. In response to this turn to less healthier foods, American Institute for Cancer Research (AICR), has created a new brochure, Comfort Foods, that explains how Americans can prepare these traditional favorites and still keep their diet resolution to eat more healthfully.  According to a survey commissioned by AICR, Americans have made unhealthy changes in the way they eat since the September attacks. The survey shows that over 57 million Americans are eating more comfort foods like mashed potatoes and gravy, fried chicken, and macaroni and cheese. About 37 million are eating more hearty, rich foods like steak, stews and lasagna, and almost 55 million are eating more sugary foods like desserts and ice cream. In view of the disturbing events of last fall, the renewed interest in comfort foods is understandable. They are frequently craved in times of unhappiness or illness. They are the foods we used to eat on special holidays, at grandmother's house, or what mom served when we were sick. The nostalgic feelings these foods evoke take us back to a comforting past, when life was easier and others made the hard decisions affecting our lives. The most popular comfort foods include macaroni and cheese, beef stew, chicken soup, chili, meatloaf, mashed potatoes, chocolate chip cookies and rice pudding. Age, regional origin and ethnic background all have a bearing on which dishes people consider comfort foods. In addition to the happy memories they evoke, it is the textures and "mouth feel" that make comfort foods so appealing. But the moist, creamy and rich qualities that characterize many of these foods are often less than healthful. "Unfortunately," says Melanie Polk, AICR's Director of Nutrition Education, "most comfort foods are high in calories and fat but low in the nutrients and protective phytochemicals we need to reduce our risk of chronic diseases, like cancer, and keep a healthy weight. Many of these foods come from a time when the relationship between diet and disease was not well known, but now we know these foods are not good nutritional choices. Fortunately, with a few simple techniques, we can make most comfort foods as healthy as they are enticing." Simple Techniques Make Foods Health-Friendly But Still Comforting The AICR Comfort Foods brochure explains four techniques for preparing healthier comfort foods. One simple technique is substitution - for example, substitute an ingredient low in fat for a high-fat ingredient. Evaporated skim milk can be used in place of cream, and olive oil or light tub margarine can replace butter in many recipes. The brochure describes three other techniques that can be used to adjust comfort foods for health: "Try adding a few healthful ingredients such as vegetables, fruits, whole grains and beans to enhance the nutritional quality of the recipe. Add diced bell pepper and zucchini to your spaghetti sauce or a variety of beans to your chili recipe." The third technique involves portion size. Some comfort foods, like macaroni and cheese or stew, are often served as meals in themselves. If you serve these foods in a smaller portion and add a few others that are more healthful, like cooked vegetables and a salad, you will achieve a more healthful meal and still enjoy your favorite dishes. For other dishes, like cheeseburgers and french fries, that are impossible to modify and still maintain the same flavor and texture that make them such satisfying comfort foods, the brochure recommends moderation, not abstinence. The text says, "You don't need to completely give up eating the foods you love, but save these foods for really special occasions - hopefully, in modest portions." AICR's Comfort Foods brochure contains a chart listing specific ingredients (and amounts) that work well as substitutions for traditional ones that are high in fat and calories. In addition to alternatives for high-fat ingredients like cream or high-fat cheeses and sauces, the brochure suggests substitutions for wine, whole eggs, pastry piecrust, chocolate chips and other alternatives to less healthy ingredients. Making Comfort Foods Healthier: The Science Behind the Strategies The recipes for comfort foods in the brochure were modified to conform with the "New American Plate," the Institute's model for healthy eating to prevent chronic disease and maintain a healthy weight. It focuses on proportion of food on the plate and portion size. The recommended proportion is two-thirds (or more) vegetables, fruits, whole grains and beans to one-third (or less) animal protein. For most Americans, that involves increasing the plant foods included on the plate and reducing the proportion of meat. The second principle in the "New American Plate" model is reduction of portion size. The Comfort Foods brochure offers some techniques and charts to help Americans evaluate the escalating portions on their plates and return to reasonable portion sizes when advisable. A detailed, step-by-step approach to transitioning to healthier proportions and portions is provided in AICR's brochure, The New American Plate. (See Editor's Note at end.) Comfort Foods, the most recent brochure in the "New American Plate" series, has brought these concepts of proportion and portion size to bear on comfort food recipes. Only those recipes that could be revised and still keep their familiar taste and mouth feel have been included in the brochure. Macaroni 'n Cheese 2 cups uncooked whole-wheat elbow macaroni Cook macaroni according to package directions. Drain and place in large saucepan. In medium saucepan over low heat, combine butter, onion and garlic. Cook until slightly translucent. Add to macaroni and turn to low heat. Mix in paprika, bell peppers, salt and black pepper, to taste. Gradually add milk. Cook, stirring constantly, for 10 minutes. Add Parmesan and cheddar cheeses and sour cream and stir until well blended. Remove from heat when cheese is melted. Serve immediately. Makes 8 servings. Per serving: 198 calories, 6 g total fat (4 g saturated fat), 27 g carbohydrates, 11 g protein, 3 g dietary fiber, 93 mg sodium. Meatloaf 1/2 pound ground turkey breast Preheat oven to 350 degrees. Combine all ingredients except 3 Tbsp. ketchup in large bowl. Place mixture in 9 x 5-inch non-stick loaf pan. Bake 1 hour, uncovered. Remove from oven and let stand 10 minutes. Spread 3 Tbsp. ketchup on top, if desired. Cut into slices and serve. Makes 5 servings. Per serving: 276 calories, 9 g total fat (2 g saturated fat), 25 g carbohydrates, 23 g protein, 2 g dietary fiber, 463 mg sodium. Mashed Potatoes 4 medium russet potatoes, scrubbed and quartered In large saucepan place potatoes with enough water to cover and bring to a boil. Reduce heat and simmer until potatoes are tender, about 25 minutes. Drain well. Transfer potatoes to bowl. Using a potato masher, mash potatoes, gradually adding hot milk and margarine or butter until smooth and fluffy. Add salt and pepper, to taste. Serve immediately. Makes 6 servings. Per serving: 121 calories, 3 g total fat (<1 g saturated fat), 22 g carbohydrates, 3 g protein, 2 g dietary fiber, 55 mg sodium. Chocolate Chip Cookies Nonstick cooking spray Preheat oven to 350 degrees. Lightly spray baking sheet with nonstick spray. In medium bowl, cream sugars with butter or margarine. Stir in vanilla, egg and water. Sift together flours, toasted wheat germ, baking soda and salt. Stir into creamed mixture. Stir in mini chocolate chips. Drop dough by heaping teaspoonfuls onto baking sheet and flatten slightly with fork. Bake 10 to 12 minutes. Allow cookies to cool for a few minutes on baking sheet before removing. Cool completely on wire racks. Makes 24 cookies. Per cookie: 73 calories, 3 g total fat (1 g saturated fat), 12 g carbohydrates, 2 g protein, 1 g dietary fiber, 68 mg sodium. Note: "White" whole-wheat flour has a milder flavor than regular whole-wheat flour. It is available in most supermarkets and whole food markets.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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