I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

The terms “comfort food” and “weight loss” don’t usually go hand in hand. However, according to one nutritionist, they can. Amanda Holtzer, MS, RD, is a big fan of comfort foods, especially as the seasons change. She offered Body Network a few recommendations on how to “step up” the nutrition of your favorite fall dishes.

Chili

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“One of my all-time favorite comfort foods is chili. There’s something about a bowl of chili on a cold day that just puts my mind at ease,” Holtzer tells Body Network. “It’s warm, nourishing, and very comforting. Chili is a meal that can swing both ways - it can be a high-fat, high-calorie meal, or it can be a balanced, fiber-packed meal.”

Here Are Ways to Make It Healthier

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Here are some ways to healthify chili so that it can aid in weight loss:

• Swap lean ground turkey for ground beef. “This will cut the saturated fat significantly while still maintaining a super high protein content,” says Holtzer.
• Add extra veggies. “Think of chili as a blank canvas - one that you can add any and all veggies to. The more veggies you add, the more fiber - aka, the more satiating and slow-digesting the chili will be. Add as many veggies as you like - carrot, celery, onion, zucchini, broccoli, cauliflower, spinach, kale….the options are endless,” Holtzer explains.
• Choose smart toppings. “While toppings can certainly make chili all the more enjoyable, they can also pack on a hefty amount of calories and saturated fat. Rather than sour cream, add a dollop of plain, nonfat Greek yogurt. Add some avocado slices for extra freshness. Keep the shredded cheese to about 1 tablespoon. And add some chopped shallot on top - this really takes it to the next level,” she says.

Try This Pumpkin Chicken Chili Recipe

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She recommends a Pumpkin Chicken Chili recipe. “This chili recipe contains ground chicken, which is a super lean source of satiating protein. It also contains black beans and butter beans - which add fiber and complex carbs,” she says.

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Soup

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Soup is another great fall comfort food that can pack a huge nutritional punch and aid in weight loss. “Soup is one of the most versatile meals in my opinion - soups can have countless different flavor/spice profiles, they can be plant-based or contain animal protein, they can be creamy or brothy - the list goes on,” says Holtzer.

Here Are Ways to Make It Healthier

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Here are some ways to make sure your soup is setting you up for weight loss success:

• Include a source of protein. “By now, we all know the deal with protein - it keeps you full, and it’s ideal to include it in all meals and snacks. Soup is no exception. Including a source of protein in your soup will ensure a filling and satiating meal. Protein sources can be chicken, chicken sausage, ground turkey, lean ground beef, tofu, beans, lentils, and more,” she says.
• Include a source of complex carbs. “Some soup recipes contain only protein and non-starchy veggies - and while I’m sure they’re delicious, omitting carbs from a meal can leave you less than satisfied. I recommend to include foods like beans, lentils, sweet potatoes, brown rice, or whole-wheat pasta,” she notes.
• Be wary of creamy soups. “Many creamy soup recipes get their creaminess from a combination of butter, flour, and heavy cream. And while there’s nothing wrong with any of those foods, they can contribute to a higher-calorie, higher-fat soup that might not be conducive to weight loss. I recommend either sticking to more broth-based soups or finding creative ways to give the soup a creamy texture,” she explains.

Try This Creamy Chicken Soup Recipe

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This Creamy Chicken soup is one of her favorite soup recipes. “This soup contains chicken breasts, which provide lean protein. It also contains anti-inflammatory spices like ginger and turmeric,” she says.

Curry

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Curry is another one of her favorite cold-weather comfort foods. “Curries can be super healthy, balanced, and rich in antioxidants. But they can also be quite heavy and high in saturated fat,” she says.

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Here Are Ways to Make It Healthier

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Here are some ways to lighten curries up to make them weight-loss-friendly:

• Add extra veggies. “Curries are a great vessel for getting extra veggies. And I recommend you add any and all veggies you have on hand - this will add lots of fiber and volume without adding a ton of extra calories or carbs. I recommend adding things like bell peppers, zucchini, carrots, broccoli, and spinach,” she says.
• Use light coconut milk. “Many curry recipes call for either heavy cream or full-fat coconut milk - both of which can rack up saturated fat. I recommend swapping for light coconut milk instead,” she adds.
• Always include a source of protein. “I like to add things like chicken, white fish, or chickpeas for protein. I also like to add PB2 powdered peanut butter to the curry for a peanutty flavor,” she suggests.
• Be mindful of carbs. “Curries are often served with rice and naan. I recommend being mindful of the amount of carbs in the meal. If you’ve included chickpeas in the curry and are serving it over rice, I would recommend skipping the naan,” she recommends.

Try This Peanut Curry or Red Vegetable Curry Recipe

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She loves this healthy curry recipe, using PB2 instead of peanut butter. “This recipe contains ½ cup of PB2 crunchy peanut butter powder - which adds a delicious peanut flavor without the extra calories and fat of traditional peanut butter,” she says. She also recommends a Thai Red Vegetable Curry. “This curry contains a ton of veggies - onions, carrots, cauliflower, bell peppers - all of which add tons of fiber and volume,” she says.

Muffins

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“Who doesn’t love freshly baked muffins in the fall?” asks Holtzer. “Believe it or not, there are ways to make baked goods (like muffins) that can be part of a weight-loss meal plan.”

Here Are Ways to Make It Healthier

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Here are some tips:

• Find creative ways to add sweetness. “Rather than adding cane sugar, think of other ways you can sweeten something up. Things like mashed banana and apple sauce are great sweeteners that can replace or supplement cane sugar,” she says.
• Add fiber wherever you can. “Adding fiber to baked goods can help to balance out the sugar content and slow down the digestion of the food, making it more blood-sugar friendly. I recommend adding things like shredded zucchini, pumpkin puree, sweet potato puree, chia seeds, and flax seeds,” she suggests.
• Add protein. “Remember what we said about protein - when trying to lose weight, it’s important to include protein in all meals/snacks. That includes baked goods. Add things like Greek yogurt, cottage cheese, or PB2 Performance Protein Powder to your recipes,” she says.

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Try These Healthy Muffin Recipes

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One of her favorite fall muffin recipes? These pumpkin spice peanut butter muffins are made with peanut butter powder. “These contain a cup of canned pumpkin - which adds fiber and vitamin A,” she says. Or, try peanut butter banana protein muffins. “These contain plant-based protein from the PB2 powdered peanut butter, fiber from the whole wheat flour, and sweetness from mashed bananas.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.