- Comfort foods like eggs, nuts and dark chocolate offer valuable nutrients.
- Simple additions can make canned soups and bagels more filling and satisfying.
- You can enjoy your favorite comfort foods as part of a balanced diet.
When you’re not feeling well or need a pick-me-up, your favorite meal can provide welcome comfort.
Although there is no scientific definition of comfort food, many people associate it with familiar foods that provide satisfaction, comfort, or emotional warmth, says Kelly Burgess, MBA, RD, LDN. These foods are often linked to childhood, family, culture and shared memories.
Some comfort foods have a reputation for being unhealthy, but that’s not always the case. Many can also offer something nourishing. We asked dietitians to share five comfort foods that provide both comfort and nutrition.
1. Eggs
Eggs have often been vilified because of their cholesterol content, but research shows that for most people, dietary cholesterol has a minimal impact on blood cholesterol. Instead, saturated fats tend to have a greater influence.
Eggs are also a staple in many comfort foods and offer plenty of nutrients. “Eggs are high in protein and choline and packed with vitamins and minerals,” says Jessica Villalvir, MS, RDN. In fact, eggs are a great source of choline, a nutrient linked to better brain health. They are also a source of high-quality protein and contain other important nutrients, like B vitamins and carotenoids like lutein and zeaxanthin.
Enjoy eggs in a variety of dishes, such as in a sandwich, as egg bites, in omelets, in soups, or on their own with toast and fruit.
2. Nuts
Despite their reputation for being high in calories, nuts make a nutrient-rich addition to meals, providing healthy fats, fiber and a satisfying crunch, Villalvir says.
In addition to heart-healthy fats, nuts contain vitamin E and polyphenols, which provide antioxidant and anti-inflammatory benefits. They are also a source of plant-based protein. Research shows that regular nut consumption is associated with a lower risk of heart disease, and that replacing traditional snacks with nuts may improve overall diet quality.
Additionally, their fiber content can influence the amount of calories absorbed by the body. Some of the fat in nuts is trapped in a fiber matrix, making it less accessible for digestion. So, research suggests that not all calories from nuts are absorbed, meaning the body may absorb fewer calories than nutrition labels indicate.
Enjoy nuts in trail mix, on yogurt, in energy bars or on their own.
3. Dark chocolate
“Chocolate is often lumped in with candy,” says Burgess, pointing out its potentially high sugar, saturated fat and calorie content. However, dark chocolate can be a nutritious option that still satisfies your craving for a comforting snack.
All chocolate comes from cocoa, a plant food rich in compounds such as flavanols, theobromine, and other phytonutrients with antioxidant and anti-inflammatory properties. These compounds may benefit the heart, brain, and overall health.
Dark chocolate may provide more of these health benefits than milk chocolate because it generally contains a higher percentage of cocoa. Depending on the product, it may also contain less sugar and more of certain nutrients, like magnesium.
Samantha DeVito, MS, RD, CDN, recommends choosing dark chocolate with a higher cocoa percentage, such as 70% or higher. She suggests pairing a few squares with berries and nuts for added fiber and texture, making it a more satisfying snack.
4. Canned soup
What’s more comforting than a good old bowl of canned soup? Despite its cozy appeal, canned soup is often called “bad” because of its sodium content, DeVito notes. But sodium doesn’t tell the whole story.
“Canned soup can be an affordable and convenient starting point for a nourishing meal, especially when you don’t have the time or energy to cook from scratch,” shares DeVito.
The key is to choose a soup that offers plenty of nutrients and personalize it with a few simple additions. DeVito recommends choosing a canned soup filled with vegetables, then supplementing it with additional beans or lentils for protein and fiber, frozen vegetables for additional nutrients, or leftover chicken for extra protein. These additions increase the nutritional value of the soup while preserving the comfort of the original dish.
5. Bagels
Bagels are often considered less nutritious because they are made up of refined carbohydrates, but that doesn’t mean they can’t be part of a balanced diet. They provide energy to fuel your brain and body, making them a comforting and satisfying food.
If you’re looking for a more nutritious option, choose a whole grain bagel for more fiber. Fiber promotes gut health and slows the digestion of carbohydrates, helping you get more sustained energy while still allowing you to enjoy the satisfaction and comfort of a bagel.
DeVito recommends adding extra protein, healthy fats or fiber to make a bagel more satisfying. Try topping yours with eggs, avocado, tomatoes or salmon, or spread it with peanut butter.
Our expert opinion
Comfort foods offer more than familiar flavors, happy memories, and a little respite. Eggs, nuts, dark chocolate, canned soups, and bagels also provide a range of nutrients that support overall health. A few smart additions can make your comfort foods even more satisfying and nourishing. Pair a bagel with eggs or salmon, add beans and vegetables to a canned soup, or enjoy dark chocolate with a handful of fruit or nuts.
Gn Health
