Comfort foods you can enjoy without packing on pounds

Comfort foods don't necessarily have to be fattening. Here are some options that won't make you gain weight at all, Yahoo! Shine shares.

Instead of gulping down 900 calories of macaroni and cheese, substitute the sauce by using low-fat milk, tub butter, reduced-fat Cheddar cheese and parmesan. Michelle Dudash, RD, a chef based in Phoenix and author of the book Comfort Classics also suggest the use of whole wheat noodles as this provides twice as much fiber compared to other types of noodles.

People who love to consume mashed potatoes don't necessarily have to give it up completely. Dudash suggests using medium-sized potatoes which provides 25 percent of the recommended daily amount of vitamin C and 18 percent of daily potassium intake. A small pat of butter may still be used to add flavor but it should only be added as a garnish.

Fried foods are obviously a big no-no and if you can't get rid of the chicken habit, better use the oven when cooking. "You can crisp most food in the oven by adding an oil spray or a light brush of oil. You can't control how much oil meat absorbs when you deep fry, but when you bake it, you can call the shots," Dudash said.

Michelle confirms that casseroles typically have 400 calories per serving. Instead of packing your dish with meat and creamy sauce, substitute it with beans, vegetables, whole grains and meat. "Even if a recipe doesn't call for beans or vegetables, you can still add them." Mushrooms and peas may also be added to give the dish more flavor.