Winter is often associated with comfort foods, such as hearty stews, roasts, and heavy desserts. No one thinks "winter" and conjures up images of leafy salads and carrot sticks. But a hearty dish doesn't have to be fat-laden or high in calories - it can actually be good for your heart! If you're craving some heavy winter food, simply think of a way to "lighten" it up.

For example:

• Replace the cream in creamy pasta dishes with fat-free evaporated milk
• Reduce the amount of red meat in casseroles and stews and add in chickpeas or beans instead
• Use a little skim milk instead of butter or cream to make creamy mashed potatoes
• Use a mix of light evaporated milk and coconut extract in Indian and Thai curries instead of coconut milk
• Use applesauce to replace some of the butter or oil in cakes and puddings
• Make fruit-based desserts rather than buttery or chocolatey ones

There are hundreds of delicious low-calorie recipes in the recipe section of CalorieKing. You'll find all your winter favorites there, but with less calories and fat!

The most important thing to watch in winter is your portion size. It's natural when you're feeling cold, and perhaps a bit depressed about the weather, to want to eat more than usual. Try dividing a dish into measured servings as soon as it is cooked. Spoon the extra servings into containers to freeze or take for lunch before you serve up your meal - that way you can't be tempted to sneak a bit more onto your plate!

Keeping motivated over winter can be hard. Continual rain, snow or cold weather can be enough to make even the most positive person feel a little unmotivated. The good news is that eating well and exercising regularly can actually boost your mood.

Eating regular, nutritious meals keeps your body in healthy condition. Researchers have also found that certain foods can improve your mood. "Good mood" foods to make sure you're including in your diet are:

• Fish, flaxseed, and other foods high in omega 3s - good for your brain, and can boost your mood
• Lean red meat, eggs, leafy green vegetables, and other foods high in iron - keep your energy levels up and helps prevent feelings of fatigue and lethargy
• Leafy green vegetables, whole-grain breads, lean meat, and other foods high in B vitamins - keep energy levels high and prevent depression
• Brown rice, sweet potatoes, whole-grain breads, and other low G.I. foods - boost serotonin levels, keep blood sugar levels steady and controls mood

Exercise also helps boost your mood. When you exercise, your body releases endorphins. Endorphins work within your body to reduce feelings of pain, control appetite, and produce euphoric feelings. A regular exercise program helps you produce more endorphins, and in turn plenty of good feelings.

To keep on track with your weight control this winter, remember the three keys to success: mood, food, and exercise! With a healthy balance of all three, you'll find yourself feeling motivated, positive, and successful - even if there is a thunderstorm raging outside.