Fall is a fascinating season, with its warm colors and changes in nature. But it is not only the trees that are changing; our diet should also adapt to this transitional season.
In this article we will look together at how to maintain a healthy, balanced diet during the fall that ensures your body gets all the nutrients it needs.
Tips for balanced nutrition in autumn
Favor seasonal fruits and vegetables
One of the keys to healthy eating in the fall is to select seasonal fruits and vegetables. These foods are not only tastier but also provide valuable nutrients such as vitamins, polyphenols and minerals that are also necessary for the proper functioning of our immune system.
For example, it is time to bring vitamin C-rich products such as pomegranate, clementines, persimmons, early broccoli and cabbage to the table. Foods rich in B vitamins such as artichokes, fennel and mushrooms. Or even beta-carotene such as pumpkin, sweet potato, radicchio and green leafy vegetables. Chestnuts and grapes, on the other hand, are excellent sources of potassium and fiber, ideal as an energizing and satiating snack.
Choose the right cooking methods for vegetables
Choosing the right cooking technique for vegetables is crucial for preserving their nutritional value and obtaining tasty dishes. Opt for quick cooking such as steaming, microwaving, pressure cooker or stewing in a pan.
Instead, avoid prolonged boiling, which would risk reducing the content of vitamins, such as C and B vitamins, anthocyanins, glycosinolates, and valuable minerals.
Consume foods rich in Omega-3
Omega-3 fatty acids are critical for cardiovascular and brain health. During the fall, you can find a variety of omega-3-rich fish , such as bluefish (mackerel, anchovies, sardines, and herring), wild salmon, and shellfish.
Other foods rich in these good fats are walnuts, try to consume one serving a day as a snack (about 20 to 30 g) and flax and chia seeds that you could add to your morning yogurt.
Keep yourself hydrated
Even when temperatures start to drop, it is important to stay well hydrated throughout the day. Water is essential for many body functions and helps regulate body temperature. If you are not a fan of water, try drinking tea, green tea or herbal teas without added sugar.
Whole grains for lasting energy
Fall mornings can be cool, and a good way to start the day on the right foot might be to prepare a tasty oatmeal. Flaked oats, spelt and buckwheat are great options that will give you lasting energy and will help you feel full longer, try them as breakfast by adding them to a serving of kefir, apple cubes, and a sprinkling of cinnamon.
Keep the portions moderate
During autumn, portions tend to increase with festive dinners and large meals. Remember to keep your portions under control to avoid overdoing the calories. Eating in moderation is a smart way to manage your weight and maintain good all-around health.
Take time to cook
Finally, autumn is the ideal season to spend more time in the kitchen. Preparing meals from scratch allows you to control ingredients and choose nutritious foods. In addition, cooking can be a relaxing and rewarding activity. So green light to imagination at the stove!
As we have seen,autumn offers a wide variety of tasty and nutritious foods. By following these tips, you can fully enjoy the season while maintaining a healthy, balanced diet. Always remember to listen to your body and make food choices that will help you stay healthy.
Finally, have fun experimenting in the kitchen with new recipes and pairings. For example, try our pumpkin chips to pair with a kefir sauce for a super tasty and seasonal appetizer, discover the recipe on our Instagram profile!
Enjoy your meal and have a good autumn!
