Healthy Eating Tips for Fall

Nutrition

Oct 10

healthy-eating-tips-fall — Serena with a protein smoothie.

By Serena Marie RD

Autumn brings cooler weather perfect for running, breathtaking scenery and… a bunch of candy and treats. These healthy eating tips for fall will help you stay on track with nutritious eating this season. It feels like everywhere we turn there are sugar laden pumpkin spiced lattes, Halloween candy displays and excuses to enjoy a seasonal treat. So how do we handle the cool weather without feeling like we are turning into a bonafide sugar addict?!

As an anti-diet sports dietitian, one of my favorite things to do is help clients navigate cravings and temptation. Since fall tends to bring increased running mileage and compromised immunity due to the colder temps, it's really important that we focus on adequate nutrition and nutrient density. More miles equals more hunger and it's a good idea to know how to best handle that increased appetite and ensure you get the nutrients your body needs to stay running strong.

3 Healthy Eating Tips for Fall

In order to keep nutrition simple, I encourage you to focus on three simple principles this fall. Also, before we get into the specifics, make sure you have a solid nutrition foundation by eating enough whole grains, fruits and vegetables, healthy fats, and lean protein.

Ditch the all or nothing mentality - Here’s the thing about fall - all those treats, all that candy?! You’re bound to indulge, and I totally think you should!! I encourage my clients to have an 80/20 mentality when it comes to nutrition. Strive to make choices that make your body feel good & energized 80% of the time, and feel free to enjoy treats that make you smile the other 20% of the time. If you feel shame or guilt after eating a treat, it only is going to lead to a binge mentality. Ditch that damaging attitude and focus on feeling confident that all foods can fit into a healthy lifestyle.
Have a plan. I find that holiday gatherings, cooler temperatures, and fading daylight make it a little easier to skip meal prep and snack on empty calories. Without healthy meals readily available, its easy to forget how much healthy food boosts our well-being! Having a plan for your meals and snacks can help eliminate mindless snacking and waiting too long between meals. I am a huge fan of ‘no meal planning meal prep,’ which is my silly way of teaching clients how to build meals using a basic framework without a lot of effort. Focus on high-fiber carbs (like brown rice, oatmeal, and quinoa), protein, veggies and a flavor to implement ‘no meal planning meal prep’ in your own home.
Boost immunity by eating the rainbow! Adding dark green leafy greens to soups, stews and salads will boost your vitamin C intake to help reduce the duration of the common cold. Season foods with garlic to pack an immune system boost. Check out your local farmer's market or fresh produce store and stock up on all the colors of fall produce. Vary colors with bell peppers, carrots, eggplant, cauliflower, sweet potatoes, apples, broccoli, brussels sprouts, butternut squash, beets, spaghetti squash, fresh cranberries, and.. of course, pumpkin to add a diverse collection of phytonutrients and antioxidants to your daily routine.

You’re ready for the Halloween candy aisle now!!! Get ready to enjoy some tasty treats with no guilt now that you have a plan in hand!

If you have any questions about fueling, do not hesitate to reach out to registered dietitian Serena Marie, RD for guidance. You can email her at serena@serenamarierd.com, join her free Facebook community or hang out with her on Instagram @serenamarierd. Serena is a runner too… so you know you can always reach out to her to just talk about food and running!!

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