When stress levels go up, it’s normal to reach for comfort food. Having a bit now and then is fine, but too much of a good thing can often have adverse effects on our physical and mental health.
While a big plate of highly processed foods can make us feel better at the moment, it can leave us feeling worse later. Teralyn Sell, PhD, psychotherapist and brain health expert, tells Verywell Mind that our brains depend on nutrient-dense foods to keep our neurotransmitters, like serotonin and dopamine, in working order. Plus, keeping blood sugar level is key to a balanced mood.
Thankfully, there are many foods that are packed with nutrients that still feel just as indulgent as they are comforting.
1. Greek Yogurt
Most nights it’s hard to resist the siren call of the pint of ice cream waiting in the freezer. Instead of reaching for the Ben & Jerry’s to soothe the stress of the day, consider grabbing Greek yogurt instead.
Not only does Greek yogurt have less sugar and carbs, but it also has more protein and less fat than normal yogurt. Both types of yogurt are packed with probiotics as well as B12, magnesium, and other important nutrients.
2. Salsa
Nothing satisfies a salt and crunch craving quite like potato chips and heaps of onion dip. That said, there are way healthier options to turn to that are just as delicious (if not more so).
If you’re trying to be healthy but love to snack, salsa is one of the best things you can eat. It’s insanely low in calories despite tasting delicious, and it’s high in vitamins and metabolism-boosting properties. As long as you keep the sugar and salt content low, salsa is a super-healthy snack. Grab a bag of black bean tortilla chips, or air fry vegetables like kale, beets, or even sweet potatoes for a healthier chip alternative.
3. Guacamole
Looking for something with a little more weight to the dip than salsa has? Give guacamole a try. Avocados have antioxidants and can help with digestion. Plus, it’s super easy to make at home.
If you add anything to your guacamole, make sure it’s lime juice. Not only does this add a fun, zesty flavor to the avocados, but lime juice is also rich with antioxidants and vitamin C. Tomatoes, too, are a great addition for the texture they add to the dip, and they’re packed with lycopene — a compound that is thought to help protect skin against sunburn.
4. Hot Sauce
Just because something is healthy for you doesn’t mean it has to be bland. So, if you’ve chosen a healthy alternative to comfort food, go ahead and load your plate with hot sauce!
For starters, hot sauce has no carbs or fat and is low in calories. Plus, this pepper-based condiment contains Vitamin C. Hot sauce is also full of capsaicin, which research suggests can lead to decreased inflammation, pain relief, and boost your metabolism.
5. Pho
Pho is a hearty Vietnamese soup that can reduce inflammation and soothe achy joints. It’s also a filling but healthy meal that ensures you don’t leave dinner feeling hungry. The best part of a big bowl of pho is that you can customize it with your favorite ingredients to make it tastier or healthier.
According to Jonathan Valdez, RDN, spokesperson for the New York State Academy of Nutrition and Dietetics, bowls of pho are packed with antioxidants, vitamins, and protein. Valdez recommends leaning towards lean meats when picking your protein in order to keep fat intake down.
6. Popcorn
Forget the potato chips and crackers that are full of carbs and salt. Popcorn is one of the best snacks for people trying to be healthier because it’s low in calories and still has plenty of flavor. Just don’t load it up with too much butter or salt!
7. Tacos
I’m not talking about the tacos you get from places like Chipotle. Flour tortillas loaded with greasy meat, cheese, and sour cream are not healthy. But authentic corn tortilla tacos filled with red onion and cilantro are a light but delicious meal.
8. Hummus
Hummus is one of the healthiest snacks you can have, as chickpeas are full of nutrients. They provide fiber, protein, vitamins, potassium, unsaturated fat, and more beneficial properties. Plus, you can add different flavors and ingredients to hummus to make it tastier. Try to eat it with carrots and peppers instead of crackers or bread.
9. Omelets
Omelets loaded with bacon, sausage, and cheese aren’t the healthiest, but you can eat omelets with lots of veggies for a healthy meal. Eggs are full of protein and will fill you up without making you feel heavy or uncomfortable. And you can add any vegetables you want, combining all of your favorites.
10. Shakshouka
Shakshouka is a classic Maghrebi dish featuring eggs, feta, tomatoes, peppers, onions, and garlic seasoned with cumin, cayenne pepper, and paprika. This decadent and filling meal can be a healthy option for breakfast, lunch, or dinner and is a great way to get several servings of nutritious vegetables.
11. Mushroom Burgers
Burgers are a classic American food loved by many, but they’re not exactly the healthiest meal option. If you want all the meaty flavor and texture of a burger but want to eat healthier, consider making portobello mushroom burgers.
12. Buddha Bowls
Buddha bowls are one of the best meals for people who want to eat better. You can customize your bowl in a million ways! The key is to create a bowl with vegetables, whole grains (brown rice or quinoa), and plant proteins (tofu or chickpeas) so you can enjoy a balanced and nutritious meal while eating food that tastes sensational.
13. Crispy Tofu
Tofu gets a bad rap because people think it’s bland and mushy, but it doesn’t have to be that way. When prepared thoughtfully, tofu can be an irresistible protein. But you don’t have to fry it! Breaded and baked tofu is an excellent alternative to heavy, fried proteins that don’t deliver much nutrients.
14. Oatmeal
Skip the pancakes and waffles and opt for a sweet but light breakfast food like oatmeal! This simple breakfast food is high in fiber, so it can promote healthy gut bacteria, low cholesterol, and provide more health benefits. You can have a warm bowl or make cold overnight oats.
15. Caprese
Caprese is a classic Italian appetizer made with fresh mozzarella, tomatoes, basil, and balsamic vinegar. All four of these ingredients have distinct health benefits, and, when combined, they create a mouthwatering and refreshing snack. It’s so easy and yummy that you’ll forget that it’s healthy.
16. Ratatouille
Ratatouille is a French vegetable stew made with tomatoes, eggplants, zucchini, and squash. It has a cozy and warm flavor profile that is ideal for a chilly winter night, but it’s not loaded with carbs and calories like chicken pot pie or pasta dishes.
17. Vegetable Soup
As mentioned, pho is great for you, but soups, in general, are typically delicious and surprisingly healthy. From butternut squash soup to tomato bisque to chicken soup, the possibilities and flavor options are endless. Just avoid super heavy soups, like broccoli cheddar or potato soup.
18. Curry
Similar to soup, curry is a warm and tasty dish that has many health benefits but won’t leave you desperate for something yummy. If you love bold flavors and spice, curry is the perfect dish for you. There are so many different kinds of curry you can enjoy, from coconut to green Thai to biryani and many more.
19. Sushi
The fact that sushi is healthy is truly a blessing. It’s one of the tastiest things you can eat (at least in my opinion). The fresh fish and sushi rice are loaded with lean protein, healthy fats, and beneficial carbs. Stick to the vegetable-heavy rolls and skip the fried stuff for an irresistible low-calorie lunch or dinner.
20. Falafel
This Middle Eastern delight is full of micronutrients, fiber, and protein, making it a secretly healthy snack. It has an earthy flavor and distinct texture that makes you want to eat piece after piece. Dip them in tzatziki or mix them into a salad for more flavor.
21. Chili
Chili is a hearty and warm meal that is lovely when it’s freezing outside or you’re starving. But many people don’t realize that chili can be healthy! It’s low in calories compared to many other meals and delivers a punch of protein. And it’s even better if you skip the meat and just use a variety of beans. Plus, chili is a snap to make on a busy weekday night.
22. Smoked Salmon
If you love bagels and lox, you know smoked salmon is positively scrumptious and makes you want to keep eating it. Smoked salmon has quality protein, omega-3 fats, vitamins, and minerals, but it also has a heavenly and rich flavor. Eat it on whole wheat bread with low-fat cream cheese for a healthy breakfast or lunch.
23. Lobster and Shrimp
In general, seafood is an excellent option for people who want to enjoy low-calorie, healthy food that still tastes amazing. Lobster and shrimp are two of the most beloved seafood proteins with little saturated fat and plenty of protein. Most shellfish and fish are conducive to a healthy diet.
24. Chicken Wings
Believe it or not, chicken wings can be healthy! Chicken wings are high in protein, vitamins, and minerals. You can bake chicken wings instead of frying them and skip the carbohydrate-loaded breading, making them a decently healthy meal that tastes too good to be good for you.
25. Natural Peanut Butter
A lot of peanut butter contains heaps of sugar, but it doesn’t have to be that way. Opt for natural peanut butter, which tastes just as good, if not better, and doesn’t have any of the artificial sugar that’s bad for you. Natural peanut butter with apple slices or a banana is a filling and nutritious snack.