Comfort foods: how to have your cake and eat it too

July 7, 10:35 AMLA Diets ExaminerLorie Dudley

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Stress, anxiety, anger and depression are all feelings that can produce a desire for comfort and relief. According to Dr. Susan Albers, author of "Eating Mindfully," food can comfort and soothe because it instantly changes what's going on inside and redirects your focus. The foods that people choose for comfort depend on their age, gender and cultural background; however, studies show some definite distinctions between the comfort foods men and women choose.

Studies show that men typically desire comfort foods when there is cause for celebration or reward, and prefer warm, filling foods like soup, casseroles, steak, pizza or pasta. These foods also tend to be main-dish entrees their mother's prepared for them while growing up. Women, on the other hand, often crave comfort foods when they are unhappy. Women's comfort foods are less likely to require cooking and include foods like ice cream, chocolate and cookies. Women, however express more guilt over their indulgences than men.

The problem with comfort foods is that they are typically high in fat, calories and sometimes sugar and consequently can contribute to weight gain, obesity, diabetes, and heart disease. Denying yourself comfort foods entirely, however, can lead to feelings of deprivation and binging. Instead, consider these strategies so that you can have your cake and eat it too!

• Deal with the underlying issue. According to Dr. Albers, eating issues are often the outward signal that a person is experiencing emotional pain. Skill building exercises in Dr. Albers' "Eating Mindfully," helps readers identify life issues that may be affecting their eating. If you're unable to resolve underlying issues on your own, professional counseling may prove more helpful.

• Find healthier ways to manage stress. Find alternative forms of comfort. Instead of turning to Haagen-Daz, talk to family and friends, journal, or go for a walk. Exercise, yoga, medication and even having a relaxing bath can all bring about stress relief. Look for Dr. Albers new book "50 Ways to Soothe Yourself Without Food,"  which is scheduled for release in August 2009. Also check out Discovery Health's Anxiety and Depression Tools.
   
• Find healthier comfort food alternatives. Find comfort in healthier foods, such as yogurt or fruit smoothies instead of ice cream. Check out Sparkpeople's "7 Comfort foods that are good for you."
  
• Modify your comfort foods. Most comfort foods can be modified with a few substitutions and still taste great. With a few basic ingredients, you can recreate the same delicious recipes but with less calories, fat and sugar! Check out the bestselling book, "Cook Yourself Thin" for tips, tricks and recipes. Also check out EatingWell.com's Recipe Makeovers.
   
• Control portion sizes. Have your cake and eat it too! Treat yourself once or twice a week and make healthy choices the rest of the time. The key is moderation; have one cookie instead of six and savor each bite.

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