Comfort foods can be part of weight-loss plan

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By Heather Terwilliger | Wednesday, April 9, 2008 9:10 AM CDT | () comments

Maybe it’s a slice of meatloaf or a bowl of ice cream. Maybe it’s a one-of-a-kind sandwich with ingredients that probably should be strangers to each other. But your family has eaten it for generations.

One thing is certain: Comfort food is personal.

Psychologist Gerard Musante, founder and director of Structure House, a residential facility in Durham, N.C., points out that the real issue is the unique experience associated with the food. “One person’s comfort food could be meaningless to someone else,” he says.

The belief that such foods have to be surrendered can be a real impediment to weight-loss plans, keeping them at bay until that mythical day when life is calmer and less comfort is needed.

But many experts say that you don’t have to give up these old friends to lose weight. It just takes planning.

How much is too much?

Registered dietitian Bonnie Taub-Dix calls them “eating memories.”

“We eat them not because they taste so fantastic but because of what they represent.”

So how much comfort is too much?

“If they’re the kind of comfort foods that are high in calories and low in nutrients, (the calories) could add up quickly,” says Taub-Dix, a spokeswoman for the American Dietetic Association. She doesn’t encourage people to avoid foods they love but recommends planning and portion control.

Dietitian Elizabeth Ward, author of “The Pocket Idiot’s Guide to the New Food Pyramids,” says including comfort foods in a plan can alleviate guilt, which many people feel after such indulgences.

“Guilt is not worth it,” says Ward, who recommends simple modifications such as substituting ground turkey for ground beef or using whole or low-fat milk in recipes that call for cream.

A study by Cornell University’s Food and Brand Lab shows that men and women differ in their preferred comfort food. “Males tended to prefer meal-related comfort foods, things like steak, hamburgers, pasta, casseroles and soup,” says researcher Brian Wansink, who is on leave from Cornell while he works for the U.S. Department of Agriculture.

Women, on the other hand, leaned more toward snack-related foods, such as potato chips, cookies and candy. Wansink attributes this to women’s association of meal-type foods with preparation and cleanup, which they consider taking care of others, not themselves.

Dangerous indulgence

Not all experts agree that comfort foods can be part of a weight-loss plan. Musante, for example, does not recommend that those with serious weight or health issues partake of these foods, even in moderation. He says it creates the opportunity for people to feel like they blew it by going off their diet.

Others, like Wansink, say the danger lies in overeating. He says some dieters set aside one day a week in which they allow themselves to enjoy their favorite comfort foods. He believes that helps them stay on their weight-loss plan.

“In tracking weight loss, it appears to be a reasonably good idea because you don’t feel like you’re giving up that food forever,” he says. “For some of these people, it makes dieting more bearable.”

If it’s special rather than commonplace, it’s worth looking forward to, Taub-Dix says, but look forward to “having a square of chocolate instead of the whole chocolate bar.”

ITALIAN MEAT LOAF

1 cup boiling water

1/2 cup sundried tomatoes, packed without oil

1/2 cup ketchup

1 cup seasoned bread crumbs

3/4 cup finely chopped onion

3/4 cup chopped fresh basil

1/2 cup (2 ounces) shredded sharp provolone cheese

2 large egg whites

2 garlic cloves, minced

1 pound ground round

cooking spray

1/3 cup ketchup

Combine boiling water and tomatoes in a bowl; let stand 30 minutes or until soft. Drain tomatoes; finely chop.

Heat oven to 350 degrees.

Combine 1/2 cup ketchup, breadcrumbs, and next 6 ingredients in a large bowl. Add tomatoes to meat mixture. Shape meat mixture into a 9- by 5-inch loaf on a broiler pan coated with cooking spray. Spread 1/3 cup ketchup over meat loaf. Bake for 1 hour. Let stand 10 minutes before slicing. Cut into 12 slices. Serves 6. Serving size: 2 slices.

EDAMAME AND BEAN SALAD WITH SHRIMP AND FRESH SALSA

To save time, cook the edamame in the microwave and purchase everything else already cooked.

1/2 cup frozen shelled edamame

1 cup chopped cooked small shrimp (about 6 ounces)

1 cup canned cannellini beans, rinsed and drained

1 cup halved cherry tomatoes

2 tablespoons chopped red onion

2 teaspoon minced jalapeno pepper

2 tablespoons chopped fresh cilantro

1 tablespoon fresh lime juice

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

Cook edamame according to package directions. Drain and rinse with cold water; drain.

Combine edamame, shrimp, cannellini beans, cherry tomatoes, onion and jalapeno pepper. Combine cilantro and remaining three ingredients, stirring with a whisk. Drizzle over edamame mixture and toss gently to combine. Cover and chill. Serves 2. Serving size: 1 1/3 cups.

CREAMY 4-CHEESE MACARONI

3 cups uncooked elbow macaroni

1/3 cup all-purpose flour

22/3 cups 1 percent low-fat milk

3/4 cup (3 ounces) shredded Swiss cheese

1/2 cup (2 ounces) grated fresh Parmesan cheese

1/2 cup (2 ounces) shredded extra-sharp Cheddar cheese

3 ounces light processed cheese

1/4 teaspoon salt

cooking spray

1/3 cup crushed onion melba toasts

1 tablespoon butter, softened

Cook macaroni according to package directions, omitting salt and fat. Drain.

Preheat oven to 375 degrees.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick (about 8 minutes), stirring constantly. Add cheeses; cook 3 minutes or until cheese melts, stirring frequently. Remove cheese mixture from heat; stir in cooked macaroni and salt.

Spoon mixture into a 2-quart casserole coated with cooking spray. Combine crushed toasts and butter; stir until well-blended. Sprinkle over macaroni mixture. Bake for 30 minutes or until bubbly. Serves 8. Serving size: 1 cup.

PEACH COBBLER

Brown sugar and almonds are great flavor partners for fresh peaches. Rather than placing the dough on top, just fold it over the filling.

2 cups all-purpose flour

1 tablespoon granulated sugar

1/4 teaspoon salt

6 tablespoons chilled butter, cut into 6 pieces

6 tablespoons ice water

Cooking spray

6 cups sliced, peeled peaches (about 3 3/4 pounds)

3/4 cup packed brown sugar, divided

21/2 tablespoons all-purpose flour

1 tablespoon vanilla extract

1 teaspoon ground cinnamon

1/4 cup slivered almonds

1 large egg

1 teaspoon water

1 tablespoon granulated sugar

Preheat oven to 375 degrees,

Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Place flour, 1 tablespoon granulated sugar, and salt in a food processor; pulse 2 or 3 times. Add butter pieces; pulse 10 times or until mixture resembles coarse meal. With processor on, slowly add ice water through food chute, processing just until combined (do not form a ball).

Gently press dough into a 4-inch circle. Slightly overlap 2 sheets of plastic wrap on a slightly damp surface. Place dough on plastic wrap; cover with 2 additional sheets of overlapping plastic wrap. Roll dough, still covered, into a 15-inch by 13-inch rectangle. Place in freezer 5 minutes or until plastic wrap can be easily removed; remove top sheets. Fit dough, uncovered side down, into a 2-quart baking dish coated with cooking spray, allowing dough to extend over edges; remove remaining plastic wrap.

Combine sliced peaches, 1/2 cup brown sugar, 2 1/2 tablespoons flour, vanilla and cinnamon in a large bowl; toss gently. Spoon into prepared dish; fold edges of dough over peach mixture. Sprinkle 1/4 cup brown sugar over mixture and sprinkle with almonds.

Combine egg and water in a small bowl. Brush egg mixture over dough; sprinkle with 1 tablespoon granulated sugar. Bake 45 minutes or until filling is bubbly and crust is lightly browned. Let stand 30 minutes before serving. Serves 10. Serving size: About 3/4 cup.