Question: Why do we tend to crave comfort foods in the winter?

It's thought that winter food cravings are linked to levels of serotonin, a brain chemical that improves mood, reduces appetite, and promotes sleep. Research has found our brain's production of serotonin is lowest in the winter months. As sunlight dwindles, so do proteins called serotonin transporters, which deprives the brain and nerves of this feel-good chemical.

Eating a carbohydrate-rich food (e.g. mashed potatoes, mac and cheese, ice cream, cookies) increases the brain's production of serotonin and makes you feel better, at least temporarily.

Question: Okay, if you want to save calories, what comfort foods should you indulge in?

Mac and cheese vs. Grilled Cheese Sandwich

If you're craving something oozing with cheese, you're better off making yourself a grilled cheese sandwich.

  • Homemade baked macaroni and cheese, per serving: 740 calories, 43 grams of fat (27 grams of cholesterol-raising saturated fat - more than a day's worth) and 1200 milligrams of sodium.
  • Homemade Grilled Cheese Sandwich - made with 2 oz. of cheddar cheese: 530 calories, 31 grams of fat (18 grams of saturated fat) and 695 milligrams of sodium

**If you reduce the cheese to 1 ounce, you'll save 110 calories and 10 grams of fat.

Spaghetti and Meatballs vs. Meat Lasagna

If your favourite comfort meal is an Italian pasta, you'll save calories by choosing the Spaghetti and Meatballs. Less cheese means less calories, fat and sodium!

  • Homemade meat lasagna, per serving: 540 calories, 26 grams of fat (11 grams of saturated fat) and 1300 milligrams of sodium.
  • Homemade spaghetti and meatballs, per serving: 300 calories, 14 grams of fat (4.5 grams of saturated fat), and 540 milligrams of sodium.

Question: What if you had to choose between shepherd's pie and beef pot pie? What's a healthier choice?

I'd go for the shepherd's pie - because it is not make with pastry crust it is lower in calories and fat. And prepared beef pot pie you buy from a grocery store may be made with shortening, a source of trans fat.

  • Beef Pot Pie, per serving: 600 calories, 30 grams of fat (11 grams of saturated fat) and 975 milligrams of sodium.
  • Homemade Shepherd's Pie made with Mashed potatoes, per serving: 470 calories, 30 grams of fat and only 267 milligrams of sodium. You'll cut the calories in half if you top your Shepherd's Pie with cauliflower instead of mashed potatoes (280 calories per serving).

Question: Let's talk about those sweet cravings...what are lower calorie desserts?

Apple pie vs. Apple Crisp

Definitely go for the apple crisp. Again because it is not made with pastry crust, it is much lower in calories and fat.

  • Apple Crisp, per serving: 227 calories and only 5 grams of fat.
  • Apple Pie, per serving (1/8 of a pie): 415 calories, 20 grams of fat (5 grams of saturated fat)

Question: What if you need a chocolate fix?

Chocolate Bar vs. Chocolate pudding

  • If you make chocolate pudding using skim or 1% milk, it's a healthier choice. One cup has 215 calories, no fat and it's an excellent source of calcium. But keep in mind pudding mixes have sodium. One cup of chocolate pudding made from a mix has 700 milligrams of sodium.
  • If you do want a chocolate, satisfy your craving with a small portion of dark chocolate rather than eating a whole bar. Three small squares (30 grams) of dark chocolate have 160 calories, 12 grams of fat and only 20 milligrams of sodium.