winter comfort foods

Q: The foods I crave during the winter tend to be high in fat and calories. Do you have any suggestions for healthful winter meals that aren’t loaded with fat?

A: Try hearty, broth-base soups that are satisfying and easy to make. Start with a low-sodium chicken or vegetable broth, then add lots of fresh or frozen vegetables, a can or two of beans (rinsed to reduce sodium), some small whole grain pasta, and fresh or dried herbs. Add cooked chicken breast to boost the protein.

Improve your favorite casseroles by substituting whole grain pasta for white pasta, cutting the meat or cheese ingredients by half (or using leaner versions), and adding frozen vegetables.

Pizza can be made more healthful by starting with a prepared whole wheat crust, then topping it with pizza sauce, veggies, and a little bit of reduced-fat cheese.

Cook a smaller roast in your slow cooker with hearty veggies like sweet potatoes, carrots, and cubed winter squash. Fill your plate with veggies and just a small portion of the meat.

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Stephanie Karpinske, M.S., R.D., writes about weight loss, nutrition, and health issues. As an editor of many diet and health books, her mission is to help others live healthier lives.