Comfort foods can satisfy cravings and bring back fond memories, but many are loaded with unhealthy fat and calories. Seeking out the most nutritious options and making minor changes to old favorites are good ways to incorporate more healthy comfort foods into your eating plan.

Choose foods that contain more than carbohydrates.

Some comfort foods, such as stuffing, casseroles, and rolls, contain little more than refined carbohydrates. Look to foods that have nutritional benefits beyond carbs. Pasta can be topped with antioxidant-rich vegetables, sweet potatoes provide fiber and vitamins, and stews with roasted meats or beans supply protein. While these options may not be the perfect health food, they offer necessary nutrients. Eat a small portion and focus on the positive components.

Add extra vegetables.

Vegetables add flavor and fiber to fill you up. They are low in calories, so you can eat larger portions while consuming fewer calories. You will also benefit from the extra vitamins and minerals found in these ingredients. Casseroles can be loaded with carrots and broccoli, puréed cauliflower can be added to mashed potatoes, and seasonal salads can have extra shredded cabbage and other greens stirred in.

Don’t overcook it.

Some nutrients in fruits and vegetables are boosted by light cooking, but cooking these foods until they are mushy can deplete much of their nutritional benefit. Cook stewed greens only until they are wilted, and allow green beans to stay somewhat crisp. Roast carrots just until they are tender. Don’t precook vegetables before adding them to casseroles. The more vibrant and crunchy the fruits and vegetables remain, the better they will hang on to some of their nutrients.

It only takes a taste.

When someone prepares your favorite comfort foods and you're unable to adjust the ingredients, focus on portion sizes. Serve yourself with a kitchen spoon, not a large serving utensil. Practice mindful eating and savor your small portion.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.