7 slimming comfort foods

Cold weather has a way of making you stay in for cozy nights as you seek comfort and warmth. Instead of craving raw vegetables, fruits and frozen drinks, you may be drawn to comfort foods such as breads, pastas, soups and stews. If you want to lose weight over the colder months, don't panic -- there are a variety of healthy comfort foods that can contribute to weight loss.

1. Spaghetti squash
Who doesn't love a big plate of pasta? Unfortunately, eating excessive amounts of white pasta can contribute to weight gain and bloating. Instead of white pasta, try some delicious spaghetti squash loaded with heart-healthy tomato sauce. Simply scoop out the inside of a squash, sprinkle it with olive oil and bake at 350 degrees for 50 minutes. Add your favourite tomato sauce and a protein source such as lean chicken, turkey, beef or soy and enjoy.

2. Beans
From black beans and navy beans to lentils and chickpeas, beans are loaded with fibre, which makes them filling and excellent for digestion. They are also low on the glycemic index and will not cause weight gain. Add beans to salads, chilies and omelets or eat them in dips such as hummus.

3. Nuts and seeds
Almonds, walnuts and sesame seeds are loaded with omega-3 essential fats or "good fats." They are filling and packed with nutrition and won't make blood sugar levels fluctuate, which can leading to weight gain. Try to get half a handful of nuts per day into your diet.

4. Oatmeal
This “stick to your ribs” food offers wonderful weight-loss potential because it's filling and low on the glycemic index. Plus, oatmeal contains soluble fibre, which binds to bile and helps to lower cholesterol. For an extra boost, top your oatmeal with some disease-fighting berries such as blueberries, strawberries or raspberries.

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5. Whole grains
Whole-grain breads and pastas are rich in fibre, folate and vitamin B6 and keep your digestive system working well. According to a research study in the American Journal of Clinical Nutrition, whole grains can be beneficial in dropping excess weight because they fill you up.

6. Sweet potatoes
Orange sweet potatoes, or yams, are much better options than their white counterparts. They are low in sodium, fat and cholesterol. Sweet potatoes are also a good source of dietary fibre and potassium and a very good source of vitamins A, C and manganese, an essential nutrient. These delicious spuds are slightly higher in sugar, so eat them in moderation for weight loss.

7. Green tea
This beverage scores nutritional points for being loaded with antioxidants. Specifically, the antioxidant in green tea, called epigallocatechin gallate (EGCG), has been shown to boost metabolism and help with fat loss. The question is, how much is enough? Research shows that drinking three cups of green tea per day is enough to boost metabolic rate and speed up fat oxidation, leading to weight loss.

In addition to the foods and drink listed above, try to make your plate as colourful as possible with fruits and vegetables. A recent Statistics Canada study showed that Canadians still eat fewer than five servings of fruits and vegetables per day. In the cooler months, increase your family's fruit and vegetable intake by making pureed soups (squash and apple, carrot, and tomato), adding vegetables to a stir-fry or stew (broccoli, cauliflower) and eating delicious baked apples for a healthy treat.

Your body may take a bit of a "hit" during autumn and winter because of inactivity, poor nutritional choices and a lack of vitamin D from fewer hours of sunshine. Take charge of your health by choosing comfort foods that fill you up and keep your weight down, and stay well over the colder months.

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