Comfort food minus the extra calories

Go for chai tea or green tea with cranberry rather than a rich hot chocolate or creamy latte.

With the winter blues kicking in and the swimsuit season far away many of us are tempted to overindulge on comfort foods that make winter more bearable. However, comfort eating needn't mean piling on the kilos. For warming comfort foods that are kind on your waistline, check out these healthy winter foods.

Leftovers Making stuffed peppers or mushrooms is a great way to use leftovers and they are also a satisfying and filling food that will save you reaching for seconds. Using plenty of vegetables and flavours such as chilli, tomatoes and spring onions you will have a filling, comforting meal without the unwanted calories. As a healthy alternative to roast potatoes this dish will count towards your five a day.

Muffin top Rather than reaching for calorie-rich puddings and cakes, try making healthy muffins. If you use ingredients such as honey instead of sugar, and vegetable oil rather than butter, you will have a sweet treat without adding to your muffin top. Add cinnamon, seeds and dried fruit to up the nutritional value.

Warming drink It's tempting to opt for rich hot chocolate or creamy lattes to keep you warm while you're out and about.

Choosing an equally warming and uplifting hot beverage such as chai tea or green tea with cranberry will save you eating a lot of sugar and fat, will hydrate you and leave you feeling refreshed instead of sleepy - perfect to motivate you to take a walk.

Sustaining soup Filling soup is a comforting way to warm yourself up while getting some of your five a day. Use butternut squash, lentils and chilli, or stock up on fresh varieties of sugar- and cream-free ready-made soups. Accompanied by soda bread and a sprinkling of sunflower seeds you'll be full of goodness and not reaching for the biscuit tin.

Healthy toastie This classic warming comfort food doesn't have to be a belly-buster; there are lighter options that are just as satisfying.

Try using wholemeal wraps instead of bread and fill them with beans, spring onion, avocado and a sprinkling of cheddar. Toast until golden and you'll have a healthy Mexican dish that won't pile on the pounds. Adding spices will tantalise your tastebuds and prevent you seeking flavour in less healthy options.

Chocolate cravings Chocolate features greatly in many of our food cravings and it can be difficult to resist a sneaky bar here and there. To satisfy your sugar craving, and so you're not missing out completely, opt for a few squares of dark chocolate or Brazil nuts and dried fruit dipped in dark chocolate.

The antioxidants will see you through the cold weather when you're prone to feeling run down.

Take it away Despite feeling tired and in need of comfort, don't automatically order a takeaway. To replace your favourite Indian takeaway, opt instead for a homemade vegetable curry, packed with spinach, chickpeas and tomatoes, as well as spices and chillies to keep your immune system primed.

As a comforting yet healthy replacement for Chinese takeaway, consider a noodle stir-fry with prawns. The protein from the prawns will keep you fuller for longer and save you reaching for the phone to order your usual.

Risotto Risotto can be seen as a stodgy, rich dish, but only if laden with cream and butter.

There are lots of lighter risotto options that are just as comforting and satisfying and make a nice alternative to common indulgences such as macaroni cheese and beef Wellington.

Try butternut squash, sage and chestnut risotto for a healthy, tasty meal. Risotto is also a great way to use leftover meat, vegetables and herbs.

Winter salad Salad doesn't sound like the most comforting replacement for the rich foods you are craving, but there are lots of interesting ways to make humble salad more filling and exciting. Try toasted chestnuts, warm pears with a cranberry dressing or flaked almonds, turkey and redcurrants. The more colourful the salad the better.

Tipple If you think that going teetotal will be too much of a shock to the system, try lighter alcoholic drinks instead.

A small glass of antioxidant rich red wine is a good place to start, especially if you warm it up with slices of orange and a sprinkle of cinnamon. Many brands of non-alcoholic beers and wines are available, or try fruity mocktails.