As the weather cools down and the long sleeves come out, there is something about fall that makes us crave cozy foods and drinks. We love creamy soups, casseroles, apple fritters, and everything pumpkin spice. These meals wrap us up in nostalgia and warmth. But they can also sneak us off track when we are trying to stay healthy or shed extra weight.

What if you don’t have to choose between cozy foods and staying focused on your goal? What if comfort or health doesn’t have to be viewed as opposite?  You can find the balance between comfort and nourishment while enjoying your seasonal favorites.

Why We Crave Comfort

Fall brings shorter days, less sunlight, and changes in our mood and energy. The body naturally craves warmth and satisfaction both physically and emotionally. Food becomes a form of comfort and connection, especially when life feels busy or overwhelming.

But when we turn to food as our only comfort, we miss the opportunity to truly nourish ourselves, body, mind, and soul.

Nourishment Is More Than Calories

Instead of labeling foods as good or bad think about how they make you feel. Do they provide you with energy? Support your digestion? Leave you feeling peaceful or bloated?

Comfort food does not have to be processed “junk” food. A warm bowl of chili, roasted root vegetables, or a baked apple with cinnamon can give you all the cozy satisfaction while keeping your body supported.

Try this mindset shift: How can I improve this meal to nourish and comfort me?

Small swaps can make a big difference. Try using chickpea pasta and adding broccoli to your favorite Mac & Cheese recipe.  Love your gramma’s pumpkin muffin recipe, you can swap sugar for mashed banana and oats. Pinterest, YouTube, and Google are filled with recipes and simple swaps that you can fill your recipe collection with to use for years to come.

Make A Plan

Fall is filled with colorful social engagements and opportunities to enjoy local, fresh, seasonal favorites from apple doughnuts to sourdough pumpkin rolls. They don’t have to white knuckled “no’s” when you prepare with intention.

By planning your “yes” you decide what you will eat, which event you’ll have it at, and how much. This is how you can stay in control instead of letting your urges control you.

Find Your Portion Peace

Sometimes the problem isn’t what we eat, but how much.

When we eat straight from the pan or while distracted, it is easy to miss fullness cues.

Try these simple habits:

1. Plate your food intentionally. Use a smaller plate instead of a full-size dinner plate. Also, sit down without a screen and slowly eat enjoying every bite!
2. Fill half of your plate veggies first. Most people don’t get the full serving of veggies each day.  By making them the priority, we are satisfied with what our body needs before we feed the feeling of comfort.
3. Pause halfway through. This is a good time to ask, “Am I satisfied?” or “Am I full or still hungry?”

You’ll be surprised at how often you’re your body quietly says, “I’m good.”

Comfort Comes from More Than Food

When you feel the urge to eat for comfort, ask yourself what you really need.

Am I hydrated?  Do I need rest? Am I craving connection? Am I avoiding a difficult task?

Maybe I need to get outside and soak in some sunshine. Perhaps you are worried or have something on your mind you can take to the Lord in prayer. 

Your body might be asking for something deeper than food that only true self care and God’s peace can fill.

Be Encouraged as You Get Cozy

Enjoy your favorite meals this fall but stay connected to how they make you feel. You are not meant to live in restriction, but you are also not meant to numb yourself with food.

You really can have it all. Comfort with nourishment. Pleasure with purpose. So, light a pumpkin vanilla soy candle, grab your cozy bowl of soup, and remind yourself that this season you will choose foods that bless your body, not burden it.