A few simple changes — in recipes and habits — let you have your comfort food and stay healthy, too
The two keys to happy but healthier eating are rethinking recipes and resizing portions, according to Molly Fallon Dixon, MSD, RDN, Community Wellness Coordinator at Newark Beth Israel Medical Center’s Reverend Dr. Ronald B. Christian Community Health and Wellness Center.
“When you’re giving comfort food classics a healthy recipe makeover, the goal is to preserve the traditional flavors your family loves,” she says. “So try easy, healthy swaps, like using low-fat dairy products; choosing skinless, boneless chicken or turkey breast instead of dark meat; and choosing lean cuts of beef or pork.”
And while recommended portion sizes may be less than you’re used to, “don’t let the idea of portion control stress you out,” advises Fallon Dixon. “Focus on the foods you know you tend to go overboard on. For me, that’s pasta! Use your hand to estimate a portion and then fill the rest\ of your plate with salad, roasted veggies and fresh fruit.” Put snacks like pretzels or trail mix into snack-size bags.
“You can also preportion casseroles and baked pasta dishes into muffin cups to avoid mindless eating,” she says. “Our mac ’n’ cheese muffin cups are a great example!”
Learn more about healthy eating
The Healthy Lifestyles program meets every Thursday from 1 to 2 p.m. at the Reverend Dr. Ronald B. Christian Community Health and Wellness Center at 208 Lyons Avenue. To learn more about this and other classes, call 973.926.7371 or view our events.
Hands-on portion control
Cupped hand: Serving of uncooked whole-wheat pasta or brown rice
Thumb: Peanut butter, nuts
Pointer finger: 3 oz. serving of cheese
Palm: Grilled chicken, beef, fish or pork
Fist: A serving of fruit, vegetables, dry cereal, oatmeal, grits or a cup of milk
Recipe: Mac 'n' Cheese Muffin Cups