The fall season is here, and I’m quite excited about everything this season of abundance brings — the beauty of the changing colours of the leaves, pleasant cooler weather, apple picking, and comfort foods.

And Thanksgiving: a time to get together with family and be thankful for all that you have.

With the fall comes seasonal fruits and vegetables such as pumpkins, squash, apples, and pears. It also brings comfort foods like pies, soups, roasts, and casseroles. But along with all the yummy food can come lots of extra calories.

Why We Eat More in Fall

One reason we eat more could be that our ancestors did the same. Fall is a harvest season, which means that food is all around us. So, when we have more food, we tend to eat more.

Another belief is that we can eat more because we can hide our excess calories underneath all our cute sweaters and winter coats. ?

Whatever it might be, there is always a risk of gaining extra weight during the fall. But it is possible to embrace the fall season and eat healthy at the same time. 

Tips for Eating Healthy in Fall

Fall foods can be very rich in nutrients. So stock up on seasonal foods like butternut squash, apples, sweet potatoes, pumpkins, pears, and carrots.

Read below to find out how you can still enjoy the wonderful foods of the season without putting on the pounds.

1. Prepare Food Before Mealtime

To avoid overeating, prepare your food before hunger kicks in. Store your leftovers in the fridge for future meals.

Stock the fridge with fall fruits and vegetables like apples, pears, grapes, and carrots, that are perfect for healthy snacking. Keeping yummy nutritious food around helps you resist the urge to reach for junk food.

2. Eat Small Portions

Eat three meals a day and fit in two snacks between them. Try only to eat until you feel satisfied but not full. Consuming more than what you need can make you feel bloated and uncomfortable.

You want to be eating enough throughout the day to keep the hunger away, and smaller portions can be an ideal solution.

3. Eat More Fibre

Studies show that adults need a minimum of 25 grams of fibre daily. Eating enough fibre can reduce cholesterol build-up in the body. It can also lessen the occurrence of obesity, diabetes, and heart disease.

Fruits, vegetables, and whole grains are all fantastic sources of fiber. By eating more fiber, you’ll feel satisfied longer with fewer calories. 

4. Cut Back on Sugar

Sugary foods like soft drinks, doughnuts, pastries, cookies, and chocolate have much higher calorie contents. Eating these foods a lot can give you many unnecessary calories.

That doesn’t mean you can’t indulge in a dessert here and there; however, limiting your sugar will make you feel a whole lot healthier. 

5. Go for Lean Meat and Protein

Lean meats are a great source of protein with fewer calories than fattier meats. Skinless chicken and lower fat meat like beef and pork are great examples of lean meats. As for vegetarian proteins, try eating eggs, nuts, beans, and lentils.

6. Swap Dessert for Fruit

Desserts are great post-meal treats, no doubt. But they can hold a lot of processed sugar, which not only has lots of calories but can also make you feel bloated and cause health issues.

Fruit can cater to your sweet tooth, while also giving you lots of fibre and nutrients to fuel your body.

If you’re craving something sweet after your meals, help yourself to a small serving of fruit.

For a fancier treat, try apple or pear slices topped with cinnamon and chopped walnuts.  Warm the mixture in the microwave for 30 seconds and you’ve got yourself a super easy, sweet yet healthy dessert.

7. Eat slowly

Take the time to really enjoy your food by chewing it slowly: 20-30 times per mouthful!

Doing this will help you to really taste the food, feel the texture, smell the aromas, and control the amount you are eating.

The Bottom Line

As you enjoy the bountiful foods the fall season brings, you should still be mindful of how you eat so that you don’t pack on extra pounds. These healthy eating tips are a few of the small things you can do to keep you feeling healthy and fit.

What are some healthy things you’re going to do during fall? Let me know in the comments below.

Anita Duwel
Certified Holistic Nutrition Coach
Certified Workplace Wellness Consultant
www.facebook.com/behealthSAVVY
https://www.facebook.com/groups/anitasagingwithvitality/  (40 and over)

PS. Join Anita’s Aging with Vitality Facebook group and pick up some more tips and strategies to help you cut back on sugar.

References:

1. https://www.sciencedirect.com/science/article/pii/003193849190527U?via%3Dihub

2. https://www.dukehealth.org/blog/small-frequent-meals-are-better-your-metabolism

3. https://www.medicalnewstoday.com/articles/322452.php

4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Share your comments below