As the days get shorter and the temperature drops, many of us find ourselves craving warm, comforting foods. Our craving for comfort foods in fall and winter is driven by both physical and psychological factors. Colder weather often means fewer hours of sunlight, which can impact our mood and energy levels. Less exposure to sunlight can lead to lower levels of serotonin, a hormone that boosts mood. Comfort foods, particularly those high in carbohydrates, can give us a quick serotonin boost, making us feel better, even if just temporarily. Additionally, the body naturally craves warmth during cold months. Heavier, richer foods can provide a feeling of warmth and fullness, which is satisfying when it’s chilly outside. Fortunately, with a little mindfulness, it’s possible to enjoy these foods while still prioritizing balanced nutrition.
While it’s completely normal to crave comfort foods in colder weather, finding a balance between indulgence and nutrition can help you feel your best throughout the season. Here are some strategies to satisfy those cravings healthily:
Many seasonal fall and winter fruits and vegetables lend themselves beautifully to comfort dishes. Root vegetables like sweet potatoes, carrots, and parsnips are naturally sweet and satisfying. Squash varieties like butternut and acorn squash are rich in fiber and vitamins, adding warmth and flavor to your meals. Roasting these vegetables brings out their natural sweetness, making them a comforting addition to soups, casseroles, or as a side dish. Use whole grains, lean proteins, and vegetables in your recipes to boost nutrition while still delivering that cozy, comforting effect.
Soups and stews are perfect for colder weather — they’re warm, filling, and can be made nutrient-dense. Opt for broth-based soups with plenty of vegetables, lean protein, and whole grains. You can make them creamy by blending some of the ingredients or adding a splash of evaporated skim milk for richness without adding heavy creams or excessive fats.
If you’re craving something indulgent like macaroni and cheese, consider adding a few healthier ingredients, such as roasted vegetables like broccoli. By balancing richer ingredients with vegetables or whole grains, you’ll boost the nutritional value of the dish while still satisfying your craving. Try serving your meal on a smaller plate or bowl to help with portion sizes, and give yourself time to eat slowly and savor each bite. This approach can make comfort foods feel indulgent without going overboard.
At its core, comfort food is about warmth, nostalgia, and enjoyment. It’s perfectly normal to crave heartier foods in fall and winter, and allowing yourself to enjoy these dishes in moderation can support a balanced approach to eating. Try to be mindful of your body’s hunger cues, and remember that comfort foods can be part of a healthy diet when they’re prepared thoughtfully.
Monica Nagele is the Montgomery County Extension Educator and County Extension Director, Health and Human Science. She is a registered dietitian. The Extension office is at 400 Parke Ave., Crawfordsville; 765-364-6363. She may be reached by email at mwilhoit@purdue.edu.
