Human beings want to be happy all the time, and when stress punctures our bubble of happiness, we turn to our favorite comfort foods, with their familiar rationalizations. “I deserve it, I work hard,” followed by “I’ll be back to normal tomorrow,” and of course, “I’ll have a little bite.” You’ll work just as hard before you eat those fries as you do after, tomorrow never comes or takes the scenic route around various parts of your body, and that one little bite can somehow make a pint of ice cream disappear!” rationalizations for change during stressful times are your weight, self-esteem and guilt level which leads to more stress.

Everyone experiences varying degrees of stress, and these days you don’t have to look any further than your TV to find more than enough stress to add to your load. The good news is that you don’t have to ban comfort food, you just need to redefine it and choose the types of comfort food that keep your body running efficiently and in optimal health.

First of all, do your body and wallet a huge favor by clearing out your cupboards and refrigerator of junk food and replacing it with light, healthy snacks and quick and easy light meals. That cookie, bag of chips, or pint of ice cream you hear calling out gives you momentary instant gratification, followed by regret, leading to more stress.

Pay attention to what you eat, especially when you’re feeling stressed. Mindless eating packs more pounds on bodies than yo-yo dieting. Keep several flavors of low-fat yogurt in your fridge, and add sliced ​​fruit or nuts before eating. The crunch of fruit and nuts in your mouth is a great substitute for angry thoughts that you might otherwise express in harmful and inappropriate ways. If you must eat ice cream, choose a low-fat, reduced-calorie variety or frozen yogurt. Scooping your treat into a small custard cup instead of eating from the container controls the portion and satisfies your craving while keeping you guilt-free.

Keep fresh vegetables on hand such as broccoli, carrots, cauliflower, summer squash, zucchini, and other greens. Cut it into bite-sized pieces and place it in your fridge next to a container of plain yogurt to which you’ve added a pinch of garlic, chives, Italian seasoning, and chili powder. Eat these instead of chips that are high in fat and sodium.

Prepare a salad with a variety of lettuces and your favorite vegetables and store it in your refrigerator for a meal or midday snack with your favorite low-fat, low-calorie dressing.

Soup is great comfort food and it’s easy to make. Buy low-sodium chicken or beef broth, add your favorite vegetables, cook until vegetables are crisp-tender, and add a green salad for a quick, light, and healthy meal. When the temperature rises and the last thing you want is hot soup, try a spicy cold carrot soup. Peel and cut four carrots into chunks and cook until soft in three cups of carrot juice, two tablespoons of honey, and one tablespoon of low-fat margarine. Remove from heat, place in blender or food processor, and puree with 1/2 cup low-fat milk and 1 teaspoon ground ginger.

Take advantage of seasonal fruits and vegetables. Summer berries are a great word-of-mouth snack, and you can eat as much as you want without adding to your stress or your waistline. Sprinkle the berries with cinnamon sugar made with cinnamon sugar substitute. Sit on your terrace or in your garden and enjoy the delicious taste of summer. Pile colorful fresh fruits into bowls and watch the colors, fragrance, and texture lift your mood and reduce stress.

When stress reaches a level where you can’t think straight, it’s time to take a break. This may seem easier said than done, but it is vital to your well-being. Take a moment to sit in your favorite chair with a cup of tea and your favorite fruit. Focus on the warmth and flavor of the tea, feel the cup in your hand as you breathe in the aroma of the tea, and taste that fruit as if it were the first time. Not only are you giving your body a healthy snack, your stress is also getting a “time out.”

Everyone experiences stress on many levels and in many areas of life. When stress sends you on a comfort food-hunting mission, make sure you’re well-stocked with tasty and healthy alternatives to junk food.