You don't have to deprive yourself on special occasions. Enjoying a treat and satisfying your sweet tooth without going overboard is possible. The key is to find a few favorite sweets and identify appropriate portions. These Halloween candies contain fewer calories than other tempting options available this time of year.

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Comfort foods can satisfy cravings and bring back fond memories, but many are loaded with unhealthy fat and calories. Seeking out the most nutritious options and making minor changes to old favorites are good ways to incorporate more healthy comfort foods into your eating plan.

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Full of Nutrients

Don't pass on root vegetables, thinking they are high-calorie and starchy. That is rarely the case. The following options are proof of the wide variety of nutrients available in root vegetables.

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The role of antioxidants.

Free radicals are molecules in the body that damage cells and may increase your risk for disease. They result from converting food to energy, performing exhausting exercise, and exposure to environmental elements, like smoke and pollution. Antioxidants are important because they bind to these free radicals, preventing their ability to damage cells and potentially improving health.

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Carbohydrates are a valuable source of energy

Carbohydrates get negative attention for causing weight gain, but they are a valuable energy source. One gram of carbohydrates contains four calories (the same amount in one gram of protein). For adults, carbohydrates should account for 45 to 65 percent of total calories.

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Protein is a macronutrient that provides four calories per gram. Along with carbohydrates and fats, protein is one of our primary sources of energy. The body also uses protein to perform the following functions:

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Use smaller dishes.

Grabbing a smaller plate or bowl may seem like a small change, but it can make a big difference in how much food you serve yourself. Research shows that larger bowls can cause us to take as much as 30 percent more food! Smaller plates require less food to fill and make portions appear larger, which leads to eating fewer calories without feeling deprived.

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Dietary fat was once considered bad for health, but as research has evolved, we now know that all types of fat are not equal. Fat is an essential component of a healthy diet. It plays a role in brain health, helps build cell membranes, and allows the body to absorb fat-soluble vitamins. However, some fats can increase your risk for heart disease and stroke.

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Don't restrict your salads to only leafy greens. Try something new with these healthy whole grains that add a burst of flavor, texture, and nutrients to your salads.

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Before you throw away those food scraps, take a second look. Are they edible? You might be surprised to learn that many stems, tops, and pulps can be used in delicious and healthy ways.

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