When it’s a cold, blustery winter day…
Or life has you feeling anxious, overwhelmed, or stressed…
Do you suddenly start craving a juicy cheeseburger and fries? Or maybe a big serving of meatloaf with mashed potatoes and gravy?
Most of us have certain foods we instinctively turn to in moments like these – foods we label as comfort food.
But here’s the big question: Do these foods actually have special, mood-boosting powers that other foods don’t?
The answer may surprise you.
Why We Crave Comfort Foods
Comfort foods feel comforting for a reason. Many of them are tied to memories and emotions – like the chicken noodle soup your parents made when you were sick, or a favorite dish your grandparents always served over the holidays.
But there’s also a physiological explanation.
When we’re stressed, our adrenal glands release cortisol, a hormone that directly affects appetite. As we shared in our coaching tip This May Be Harming You More Than You Think!, elevated cortisol levels tend to push us toward foods that are high in fat, sugar, salt, and refined carbohydrates.
In other words, believe it or not, stress nudges us toward highly processed foods – and over time, we start associating those foods with comfort.
Some of the most common “comfort foods” include:
- Macaroni and cheese
- Mashed potatoes and gravy
- Pizza and burgers
- Casseroles and chili
- Meatloaf
- Grilled cheese and soups
- Cookies, ice cream, and chips
Comfort foods vary from person to person, but the pattern is actually very consistent.
Do Comfort Foods Really Improve Your Mood?
Here’s the interesting part: Research doesn’t support the idea that comfort foods have any special mood-enhancing powers beyond other foods.
And we actually think that’s great news!
Why?
Because it means you can experience the same – or even better – emotional comfort from nutritious, delicious REAL food, without all of the downsides!
Even better, REAL food supports your body, your brain, and your mood, instead of setting you up for the familiar guilt-and-stress cycle. You know the one…you eat the chips or ice cream to feel better. It helps for a moment – then after you feel like you’ve over-indulged, here comes the guilt, more worry about your health or weight, and even more stress. UGH…it’s a vicious, exhausting loop.
How to Break the Comfort Food Cycle
The good news? There are simple, practical ways to handle comfort food cravings – without deprivation!
Anticipate and Plan
Stressful days and cold weather don’t usually come out of nowhere. When you plan ahead, you can have REAL food comfort meals ready to go. Some comforting, REAL food favorites include:
- Sweet and Savory Crustless Beef Pot Pie
- Lasagna Soup
- Mushroom Lentil Stew over Mashed Cauliflower
- Cincinnati Style Chili
- Comforting Italian Pasta
- Veggie Surprise Meatloaf
- Slow Cooker Sweet and Savory Beef and Vegetables
- Cuban Picadillo
- Sloppy Joe Egg Skillet
- Tomato Soup
- Grilled Cheese
- Comforting Chicken & Dumplings
- Easy Peasy Cheeseburger Macaroni
- Pizza
- Burgers
Be Mindful
Pause and ask yourself:
- Am I actually hungry?
- Am I trying to numb stress or emotions with food?
- Is there something else I need right now?
Often, adrenaline and cortisol can trick us into thinking we’re hungry when we’re not. Before heading to the pantry or fridge, pause and make sure you’re well hydrated – thirst often disguises itself as hunger. Another helpful option is to get moving. Physical activity is a proven stress-buster and can naturally curb cravings. This doesn’t have to be complicated: a short walk, a quick round of your go-to exercises, or even a few minutes of stretching can make a big difference.
If you truly are hungry, having healthier go-to-options on hand makes all the difference. Great choices include:
- Spiced Mixed Nuts
- Fiesta Spiced Popcorn
- Dark Chocolate Bark
- Dreamy Fruit ‘n Nutty Salad
- Cranberry Coconut Granola
- Cut vegetables with hummus
- Make your own trail mix (even a quick mix of nuts, dried fruit and dark chocolate chips can quickly satisfy a sweet salty craving.)
- Fresh fruit or vegetables
Warm Up with a Drink
Warmth itself can be comforting. Even the simple act of holding a warm drink in your hands can provide a sense of comfort. Try a warm mug full of:
- REAL food lattes
- Herbal or green tea
- Bone broth
Sometimes, that warmth is exactly what your body is asking for.
Find a Friend
Loneliness is a powerful comfort-food trigger. Instead of turning to food, reach out:
- Call a friend or family member
- Share a meal together
- Take your four-legged friend for a walk
Connection is far more powerful for your mood than a box of mac and cheese.
Indulge…Intentionally
If you’re breaking long-standing stress-eating habits, small, mindful indulgences can help. For example:
- Swap chocolate ice cream for a piece of dark chocolate
- Enjoy a smaller portion, slowly and without guilt
You still get the comfort – without derailing your health.
Let’s Make Comfort Food REAL
Do you have a go-to comfort food you love?
We love a good challenge. Let us know if there’s a favorite recipe that you would like us to help “healthify” – because comfort food doesn’t have to come at the expense of feeling your best.
Can you provide a healthy trail mix recipe which includes dark chocolate chunks, please?
Janet – Thank you for asking! We have a recipe, The Banana Dark Chocolate Granola, that would make a great trail mix with dark chocolate chips. Although if you want something super simple, I like to combine equal parts of whatever nuts you have on hand (about 1/2 cup each), I typically use a mix of almonds, walnuts and pecans, and then add 2-3 Tbsp of dark chocolate chips and 2-3 Tbsp of a dried fruit such as dried cranberries or raisins. I toss all of this together in a covered container or Ziplock bag for when we need a quick snack on the go. Then we can grab a handful of this as a serving to satisfy that “I need something now!” snack craving!