This Nutrition Month, let’s talk about how healthy your favorite comfort foods are and what they say about your diet.
It should not take that long for us to realize the importance of a healthy diet, but it’s hard to resist that kwek-kwek from your local street vendor and the “deserve ko ‘to” milk tea after a long, tiring day at school or work. These types of food that give joy and high satisfaction are what we call our comfort foods.
What is Comfort Food?
There are times when we crave food that fills not just the tummy, but also fills the heart with happiness, taking away stress and other negative emotions. Comfort foods, as the term suggests, are those foods that give that feeling of comfort, psychologically and emotionally. Comfort foods are also frequently associated with high caloric content, particularly due to their sugar and/or carbohydrate levels.
While comfort foods may offer emotional relief, they’re not always the healthiest choice, especially when consumed frequently.
Is Your Comfort Food Good for Your Body?
1. Sweet Treats
Are you one of those who have a so-called sweet tooth? If so, then you must crave sweet treats most of the time to satisfy your taste buds or to celebrate your “deserve ko ‘to” moments. However, favorites like cake, cookies, ice cream, and pastries are usually high in sugar, refined carbohydrates, and saturated fat, which can contribute to excess calorie intake if eaten frequently. Meanwhile, drinks like milk tea, sweetened coffee, and hot chocolate also fall into this category. While they’re enjoyable in moderation, they often contain added sugars. Consuming small amounts of sugar is generally acceptable, but excessive sugar intake may contribute to weight gain, acne, Type 2 diabetes, and a higher risk of various health conditions.
2. Salty and Savory
Salty and savory favorites are hard to resist, especially when you’re craving something quick and satisfying. However, it’s worth knowing what’s really in them and how they might affect your health over time. Comfort foods such as instant noodles, chips, French fries, and processed meats (like sausages and hotdogs) are typically rich in flavor and easy to prepare. However, these snacks often contain higher amounts of sodium (commonly referred to as “salt”), preservatives, and unhealthy fats. While these foods can be enjoyed from time to time, too much sodium intake may affect heart and kidney health.
3. Fried?
Dishes like fried chicken, burgers, onion rings, and mozzarella sticks are classic comfort choices known for their satisfying crunch and taste loved by many. But these meals are often high in calories and fats, especially when deep-fried in oil. While they’re delicious, eating them too often may contribute to developing health issues like obesity. Eating such foods occasionally, especially if balanced with fiber-rich vegetables, lean proteins, and regular physical activity, can be helpful in reducing its health disadvantages.
4. What if I Love Spicy?
Ramen with chili oil? buffalo wings? Street foods like fish balls, kwek-kwek, and isaw dipped in chili sauce? These are well-loved dishes and street foods that Filipinos highly enjoy today, and it just makes it better for some with a little chili to top it off. During cool weather, spices can help warm the body. They also make the food more appetizing for some people and even offer minor metabolism-boosting benefits thanks to compounds like capsaicin. However, very spicy foods may irritate the stomach or throat, especially when consumed frequently or by individuals with sensitive digestive systems.
Can Comfort Food Be Uncomfortable?
Our mouth and sense of taste play a big role in how we enjoy meals. We often choose comfort food because it tastes good and makes us feel better. But eating too much oily or spicy food can sometimes lead to an irritated throat. When your throat feels sore, even your favorite food can become hard to enjoy.
Kapitbahay Tip:
In times of irritation, do not let your throat health suffer. Difflam Forte Throat Spray provides temporary relief for tonsillitis, sore throat, pharyngitis, mouth ulcers, swelling, redness, and inflammatory conditions. Take care of that discomfort so you can get back to enjoying your favorite treats (in moderation, of course!).
How Can I Enjoy Eating While Staying Healthy?
Although your favorite foods tend to be not-so-healthy, you always have the chance to improve your eating habits. Here are some tips for a healthier diet:
- Try choosing healthier options: Fruits can be a healthier option to munch on. They also help you feel fuller. Eating fresh fruits and drinking an adequate amount of water can help reduce long-term health risks.
- Manage your stress: Instead of relying on comfort foods to relieve stress, switch to healthier alternatives like going for a jog, journaling, talking to a trusted friend, ensuring adequate sleep, or finding other activities to relax the mind and body.
- Be informed: Check the nutritional information of the products you want to buy to make more informed and healthier choices.
- Practice portion control: You don’t need to give up your favorite foods entirely. Start by eating smaller servings and paying attention to how much you eat in one sitting.
- Balance your plate: Try to include a mix of carbs, protein, and fiber in every meal. Adding vegetables, lean meats, or plant-based proteins can make comfort meals more nutritious and filling.
You can still eat your favorites but do so in moderation. Balancing comfort foods with a healthier diet isn’t just a decision, but a commitment to your well-being and future. Mindful eating and opting for healthier stress outlets will help maintain the balance between enjoying your comfort foods and a healthier lifestyle. Happy Nutrition Month, Kapitbahay! — (MyPharma)
References:
https://doi.org/10.1016/j.ijgfs.2017.07.001
https://www.merriam-webster.com/dictionary/sweet%20tooth
https://www.healthline.com/nutrition/too-much-sugar#weight-gain
https://www.healthline.com/nutrition/sodium-per-day
https://www.merriam-webster.com/dictionary/capsaicin
understanding-sore-throat-basics