Restaurant Comfort Foods

While everyone’s idea of comfort foods varies, generally speaking, they’re simple, classic recipes that remind us of home or our younger days—so enjoyable to dig into. Typically, favorite comfort foods may be something a parent or grandparent or other loved one made for you. But many restaurants offer comfort-style foods for those times you can’t get the original. Unfortunately, nutritionally speaking, these menu items are often loaded with fat, calories, and sodium. But once you know where those nutrients come from, you can navigate a menu to find the comforting foods that will fit more easily into a healthy eating plan.

Sodium is not a criteria for an EN’s Pick for this topic. That’s because in most cases, sodium levels are so elevated, recommending them as a pick seemed inappropriate. Some menu items’ sodium levels are as high as a day or even two days’ worth of sodium. In this situation, the recommendation is to choose items with the lowest sodium levels you can find, and include these in your diet only occasionally.

Helpful Hints. When craving a little comfort on a plate, keep the following tips in mind.

  • Pair it up. Many restaurants offer the option of choosing your side dishes. This is a great way to boost beneficial nutrients and limit others. Look for simple steamed or fresh fruits and veggies whenever possible.
  • To sauce or not to sauce. Sauces and gravies are usually loaded with fat and salt. Whenever possible, avoid them or request them on the side so you can use them as more of a dip. This will allow you to control and limit the amount you use.
  • Curb your frequency. Even in most of the menu selections that are lower in calories, fat, and sodium, these amounts are still higher than something you can create from scratch or semi-scratch. Try to limit eating these meals out to special or once-in-a-while occasions.

—Heidi McIndoo, MS, RD

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