Eat comfort foods: If you like that, try this …

Close your eyes and think of the least healthy food that you can think of. Do you dare call this a bad food?

Chances are that you didn’t choose this food because it is unhealthy in a biochemical sense, or a food that you simply don’t enjoy. In the contrary, most of us find that our favorite “comfort” foods are what we consider “unhealthy.”

But, most of the time these foods aren’t inherently “bad.” The trick to enjoying comfort foods is enjoying them with other healthy ingredients or side dishes. Most “unhealthy” meals are actually just lacking variety or are too large in serving size.

If you are trying to make healthier meal choices this season, adding variety and thinking creatively about your favorite dishes can help to break down those negative connotations towards some of your favorite foods. The following are a list of common comfort foods with ideas to improve their nutritional profile.

Comfort Food No. 1: Pizza

Pizza may be the comfort food most commonly under “nutrition attack.” But, making (or ordering) a pizza with the right ingredients can be satisfying and nutritious.

Think of a piece of pizza as you should most meals, considering the MyPlate for healthy eating guide. The correct serving of whole-grain crust topped with cheese, meat and veggies provides a grain, a serving of dairy, protein and a vegetable serving.

The trick is to avoid doubling up on one food group (people tend to double up on protein with pizza) and making sure that the pizza has plenty of vegetables and fruit (think pineapple). Serving pizza with a fresh green salad instead of bread sticks or dessert pizza helps many enjoy pizza guilt-free.

Comfort Food No. 2: Grilled Cheese

One slice of natural cheese is not only delicious warmed between two slices of bread, but counts as one of three recommended servings of dairy people need each day.

Choose flavorful whole-grain breads — finding a whole-grain bread you enjoy is important for obtaining “comfort” food status.

Feel free to be creative with add-ins, such as basil or tomatoes, and serve with a bowl of vegetable or bean soup. 

Comfort Food No. 3: Lasagna

Helping in the kitchen? Suggest adding color to your family’s lasagna through vegetables — it’s an easy way to add extra nutrition to lasagna.

Try alternating spinach, zucchini or eggplant layers in between noodles. Most people can’t taste the difference once it is baked together and the added fiber boosts the “nutritional appreciation” for this comfort food.

Comfort Food No. 4: Mashed Potatoes and Gravy

Try potatoes in their natural state by adding healthy toppings to a baked potato — shredded cheese, broccoli and cooked beans are all popular choices.

Or try skipping the gravy and mashing potatoes with one-percent or skim milk, fresh garlic and parmesan cheese.     

Comfort Food No. 5: Bacon and Eggs

If it’s your turn to make breakfast, don’t feel like you have to shy away from these comfort ingredients.

A frittata or omelet can be a great way to add healthy ingredients to an egg breakfast. Instead of serving slices of bacon, add chopped bacon and vegetable to an egg dish to cut calories. Remember that milk, cheese and yogurt are all healthy dairy choices and the Dietary Guidelines for Americans recommends three servings of dairy each day.

Sprinkling up to 1.5 ounces of cheese on an egg dish enhances the flavor and counts as a serving of dairy.

Comfort Food No. 6: Chocolate Cake

Equally as delicious, with more protein, calcium, potassium and Vitamin D, is chocolate pudding. Try satisfying your sweet tooth by making a box of instant chocolate pudding with one-percent cold milk as a satisfying and guilt-free comfort treat.  

For more delicious recipes, visit NationalDairyCouncil.org. Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.