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Fall is here, and it's time to start thinking about the inevitable snow days to come. Many people crave unhealthy comfort foods during the long, gray days of winter, but we have some ideas for healthy alternatives that can satisfy your cravings without compromising your waistline.

Pantry Game Plan

"It's easy to pack on the pounds with inactivity and high-fat comfort foods when you are snowed in," says Sarah Crowell, RD, LD, a registered dietitian at The Ohio State University Medical Center. "A well-stocked pantry and fridge will help with those 'plan B' meals when you can't get out to the store."

Keeping it healthy, though, is key. "Fresh, frozen or canned foods all count toward your daily food group allowances for their respective food groups," explains Crowell. "Canned foods have a long shelf life, but the sodium content can be high, so go for low-sodium alternatives."

Also, frozen vegetables are frozen right when they are picked, making them surprisingly fresh. And frozen foods often have little or no added sodium.

Proteins and Healthy Carbs

"Beans such as cannellini, black, kidney or garbanzo can transform any dish. Dried or canned are fine," says Crowell. "They are a great source of fiber and fat-free protein. Use them for soups or chili, or puree them for use as a vegetable dip. Give canned beans a rinse to remove excess sodium."

Nuts and peanut butter are also protein with healthy unsaturated fats, but portion size is the key to keeping calories in check. "For example, one to two tablespoons of peanut butter is a great addition to fruit or oatmeal to make you feel satisfied," explains Crowell.

Other Tips

Make sure you have dried seasonings, olive oil and other condiments to add flavor. "Also, calorie-free beverages are important," recommends Crowell. "Stick to low- or no-sugar versions of hot cocoa, coffee and tea."

And don't forget your computer as a tool. "There are many websites in which you can enter a few ingredients, and recipes will pop up," says Crowell. You might be surprised at how tasty your stock of food staples can turn out to be.

A Winter's Shopping List

Keep these foods on hand in your pantry

Canned beans. This hunger-crushing, high-fiber food is perfect for soups, salads and vegetable dips.

Frozen vegetables. Broccoli, peas, corn, edamame and spinach work in homemade soups.

Canned low-sodium tomatoes. Use these for chili or to make your own sodium-controlled pasta sauce.

Whole grains. Oats, quinoa, instant brown rice and whole-wheat pasta have complex carbohydrates that keep you full longer.

Frozen fruit. Add it to low-fat yogurt or oatmeal, or simmer to make a sauce to top light ice cream.

Reduced-sodium broths. These are a great base for winter soups.

Canned fish. Chunk light tuna packed in water or salmon is pure lean protein.

Nuts and nut butters. Try unsalted walnuts, almonds and natural peanut butter for a protein boost.

Whole-wheat English muffins/tortillas. These freeze well, and you can thaw small amounts.

Dried fruit. Apricots, dates and raisins make for healthy snacks.

Marcia Nahikian-Nelms, PhD, RD, LD

Ask Your Advocate

Q. Which is more important: counting calories or fat grams?

A. Both! If your primary goal is weight loss, then total caloric intake is an important number to monitor. Since fat has more kilocalories per gram than carbohydrates and protein, limiting your fat intake makes a substantial reduction in your caloric intake. If you are reducing your fat intake because of other health reasons, the American Dietetic Association recommends that fat should make up no more than 25–30 percent of your total energy intake. Just as important is reducing food sources of trans-fatty acids and total saturated fat to decrease heart disease.

Find a Physician

For more information about scheduling an appointment at OSU Rardin Family Practice or with Dr. Nahikian-Nelms, call 800-293-5123.