As the weather changes and the days get darker, many of us crave the familiar flavors and aromas of our favorite comfort foods, like a big bowl of steamy soup, a slice of warm apple pie or creamy mac and cheese fresh from the oven. These dishes often evoke happy memories of family gatherings and cozy times. But if you’re trying to eat healthy, traditional versions of your favorite comfort foods may not fit in your eating plan because they’re often loaded with fat, salt, sugar, and calories.

Don’t want to miss out on your favorite cozy foods? You don’t have to! Here are five classic comfort foods and some simple swap to make them healthier so you can enjoy them all season long.

Chili

Few meals are as hearty and satisfying as a big bowl of chili on a crisp fall evening. Chili is warm, filling and easy to make. The trouble is, some versions rely on fatty meats, rich toppings and lots of salt, which can turn a wholesome dish into something less than nutritious.

To make it healthier: Use lean ground turkey, chicken or a mix of beans for plant-based protein. Add extra vegetables like peppers, carrots or zucchini for more fiber and nutrients. Replace salt with herbs and spices like cumin, paprika or oregano to add flavor without raising sodium levels.

Soup

Whether it’s chicken noodle, tomato or a creamy chowder, soup is a fall favorite that warms you from the inside out. While soup can be a great way to eat more vegetables, many store-bought or restaurant versions are high in sodium and may contain cream or added sugars.

To make it healthier: Prepare soup at home so you can control the ingredients. Try one of these healthy soup recipes or make a few swaps to your own recipes. Use low-sodium broth, load up on vegetables and add lean protein like chicken, turkey or beans. For creamy soups, replace heavy cream with pureed vegetables, low-fat milk or yogurt to keep the soup rich while reducing the fat.

Mac and Cheese

The ultimate creamy, cheesy indulgence, mac and cheese is comfort in a bowl and is often craved when temperatures drop. Unfortunately, traditional recipes can be loaded with saturated fat, refined carbs and sodium, making this dish more of a treat than an everyday meal.

To make it healthier: Use whole wheat or legume-based pasta for more fiber and protein. Reduce the amount of cheese and butter, adding creaminess using pureed cauliflower or butternut squash instead. Toss in spinach, broccoli or peas to boost vitamins and minerals.

Casseroles

From baked pasta to shepherd’s pie, casseroles are a staple of cool-weather cooking. They’re easy to make, feed a crowd and offer that bubbly, golden-brown top everyone loves. The downside is that many recipes include a lot of simple carbs, fatty meats and creamy sauces.

To make it healthier: Swap refined pasta or white rice for whole grains like quinoa, brown rice or whole wheat noodles. Use lean meats and add extra vegetables to bulk up the dish without extra calories. Replace cream-based sauces with lighter versions made from broth and yogurt, and use reduced-fat cheese in place of full-fat versions.

Pie

Apple, pumpkin and pecan pies are fall traditions that fill the kitchen with delicious aromas and bring people together around the table. While they’re a seasonal favorite, most pies are high in sugar and contain lots of butter.

To make it healthier: Use a whole grain crust or make a crustless pie to lower the carbs and fat. Cut back on added sugar by relying on the natural sweetness of fruit or pumpkin puree. Top with a dollop of Greek yogurt instead of whipped cream for extra protein and fewer empty calories.

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