Comfort Food, the Healthy Way: Autumn Meals That Heal, Not Harm

Let’s be honest—once October rolls in, we all start craving comfort. Stews, pies, mashed potatoes, warm puddings… it’s the season of softness and spice.

But if you’re over 60, heavy meals can leave you feeling more bloated than nourished, more sluggish than satisfied.

The good news? You can still enjoy every spoonful of comfort food—and do your body a favour. In this guide, we’re serving up the best autumn meals that warm your soul and support your health.

🍲 Why Comfort Food Doesn’t Have to Mean “Unhealthy”

Comfort food gets a bad rep. But really, it’s about how it makes you feel. True comfort food leaves you:

• Warm

• Satisfied

• Energised

• Nourished

When it leaves you heavy, sleepy, or stiff? That’s when it needs a makeover.

Let’s turn those autumn favourites into meals that love you back.

🥕 Hearty, Not Heavy: Smart Swaps That Work

 ✅ Swap cream for coconut milk or Greek yoghurt ✅ Use sweet potato instead of white for more fibre + nutrients ✅ Choose lean protein (like chicken or lentils) over processed meat ✅ Add a handful of leafy greens to stews or casseroles ✅ Use herbs and spices (turmeric, ginger, garlic) for flavour + anti-inflammatory power

Little swaps, big difference. You’ll still get the warm hug of a meal—just without the food coma.

🥘 3 Autumn Meals That Do You Good

1. Butternut Squash & Lentil Soup – Creamy, warming, and packed with fibre and protein – Add turmeric for joint support and ginger for digestion

2. One-Pan Roasted Veg & Chicken – Toss carrots, sweet potatoes, onions, and peppers with olive oil – Add chicken thighs, rosemary, and garlic—roast and enjoy

3. Autumn Spiced Overnight Oats – Mix oats with cinnamon, grated apple, and a dash of maple syrup – Soak in almond milk overnight, top with walnuts in the morning

💧 Don’t Forget Fluids

It’s easy to skip water when it’s cold. But hydration helps:

• Joint mobility

• Digestion

• Energy levels

• Mental clarity

Herbal teas, broths, and warm lemon water all count. Aim for 6–8 cups a day.

🧠 The Mental Comfort of Food

Don’t underestimate the power of cooking. Chopping, stirring, tasting—it’s a sensory ritual that grounds you, especially when the weather turns bleak.

Bonus tip: Make extra and freeze it. Future-you will thank you on those “I can’t be bothered” days.

Final Word

Comfort food isn’t the enemy. In fact, when done right, it’s one of the most powerful tools for staying healthy, happy, and nourished through autumn.

So embrace the season, warm up that soup, and enjoy meals that feel like a hug—from the inside out.