Foods that are labeled as comfort foods are generally not the healthiest foods to consume. However, it's not so much the foods themselves that are fattening, but what they contain. In America especially, three major additives are the culprits: Fat, sugar and salt. For some reason these three American favorites have taken over the role of sensible seasonings.

You don't need to stop eating foods that you like and that make you feel good, simply opt for a few changes when you prepare them. Also, balance out your meals. Instead of devouring three different comfort foods in one sitting, focus on one but enjoy it. Here are some common comfort foods and how to avoid the most fattening pitfalls:

Mashed Potatoes: Most people think that potatoes are nutritious because they think all vegetables are automatically healthy. While rich in fiber, potassium and vitamin C (per www.zhion.com), they are not vegetables. Also, the toppings and preparation that go into mashed potatoes generally outweigh the benefits. Also, potatoes are high in carbohydrates, which converts to sugar during the digestive process.

When preparing mashed potatoes, most people add butter during the cooking process, then serve them with more butter and gravy. There is no need for all three. Skip the butter on top if you are serving the potatoes with gravy. If you must have the butter on top, skip the gravy. Also, you can cut out more of the fat content by preparing them with skim milk.

Meat Loaf: Choose the leaner ground beef (or even ground turkey) when cooking meat loaf. If you add lots of vegetables to the meat mixture, not only will you add fiber and other nutrients, but you will use less meat as well.

Not only is that good for your system, but your wallet as well. Meat loaves are very forgiving as far as ingredients go, and you can add just about any types of vegetables you want. Since they will be chopped up, your family won't even know they are in there unless you tell them.

Pasta: Try using whole wheat or organic semolina noodles. If you don't have time to make your own sauce, buy the chunky vegetable garden style types instead of the cheesy meaty flavored ones. You can add your own seasonings to bottled sauce to please your taste buds without adding any calories or fat.

Don't boil the noodles in oil and there is no need to add butter either once they are cooked. Many people do this because they say it keeps the noodles from sticking together. In truth boiling noodles in too small a pot as well as not stirring them when they boil is what causes them to be sticky.

Pancakes: Try topping them with fruit instead of syrup and butter. The same concept applies to pancakes as it does to mashed potatoes. If you top them with butter, skip the syrup and vice versa.

Here are some final suggestions that can go a long way towards cutting out fat and calories in comfort foods: If possible, prepare them yourself. If you are dining out, remember that you can specify dishes made without certain ingredients. Many restaurants simply serve dishes in a certain way to please the masses.

Stay away from foods, ingredients and toppings that are labeled low fat or lite. They generally have even more calories per serving than their regular counter parts.

At home, serve everything on smaller plates and in smaller bowls, this will make your servings appear of the size they are supposed to be. Larger dishes really make you eat more as we all have it ingrained in us from childhood to clean our plates.

Learn more about this author, Alexandra Heep.
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