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Healthy Fall Eating Tips

Nov 10, 2015

Healthy Fall Eating Tips
You do not have to be doomed for a dreadful diet this season! Fall is a great time for change. Follow these fall/winter healthy eating habits to help increase your energy, prevent weight gain, and enhance your immunity and mood. The most important part of balancing a hectic life is to ensure your energy is at its peak, and your body is functioning at its best.

1.Prep in advance. Grocery shopping on Sunday, or ordering your groceries online prevents you from making excuses for vending machine snacks, fast food, and microwave dinners. A bit of planning goes a long way! Make a list of everything you'll need for the week's healthy meals and snacks and when you get home from shopping, cut up fresh veggies, make sandwiches, compile fruit salads and do as much prep work as you can for the upcoming week. Try different foods you like to find what will help you get through your day more efficiently.

2.Choose your carbs wisely. Don't ignore your cravings- the fewer hours of sunlight reduces your body's serotonin, causing a need for comforting carbs. To boost serotonin, make sensible carb choices and opt for nutritious whole grains, sweet potatoes, pumpkins, and squashes. A whey protein shake high in energy boosting proteins, vitamins and minerals will help stave off your hunger for unhealthy foods that only bring short term enjoyment. Add fruit and yogurt, and this delicious snack or meal replacement can even help with weight loss.

3.Stay Hydrated. It may be cold and wet outside, but don't forget to drink plenty of water to help flush toxins out of your body, keep your metabolism afloat, and help you feel overall healthier. Drink water at any temperature, and opt for green tea instead of coffee. Green tea, rich in polyphenols and catechins, helps combat viruses and increase metabolism and cholesterol reduction. If sweetening warm beverages makes drinking easier in the colder months, try a natural sweetener with a lower glycemic index such as honey, stevia, or maple syrup.

4.Eat foods that keep you fuller for longer. On a chilly day, the thought of curling up on the couch with a bowl of canned soup or a plate of leftover holiday treats is enticing. To boost energy and keep you satisfied for longer, never go more than four or five hours without eating, and include some protein at each meal or snack - like individual tuna salad packs, cheese sticks, natural peanut butter, whole grain cereal and crackers, or nuts, which keep you fuller for longer. Stock up on healthy foods you can grab and eat on the go like bananas which are stuffed full of serotonin and dopamine, which is important for emotional balance.
Eat seasonal, colorful fruits and veggies, high in immune-enhancing antioxidants. Try pomegranates, cranberries, citrus fruits, purple grapes, and orange root vegetables to pack in healthy minerals and vitamins. Part of your winter diet should include fatty fish like salmon to get in those Omega-3s which helps elevate mood and reduce (seasonal) depression.

5.Nurture your cold. While a specific diet or supplement is yet to be scientifically proven to effectively prevent a cold or flu, studies have shown that 1,000 mg of Vitamin C supplements may make your cold milder and shorten it by half a day. And for those yogurt fans, studies have also found that probiotics restore levels of healthy bacteria that protect our bodies from infection, which abounds during the winter months. For a more potent punch of probiotics, take a high quality probiotic supplement which delivers the equivalent of multiple tubs of yogurt in one capsule!


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