How to change your diet for autumn? Vitamins from nature.

Autumn is a good time of year if we want to make changes in our diet, start eating regularly and healthily. Stalls are bending over with fresh fruits and vegetables, the weather is still favorable for outdoor activities, while the frequency of trips that often disrupt our dietary resolutions is usually much reduced compared to the summer season. As a result, in autumn it is usually easier for us to achieve our goals.

What kind of diet in autumn?

Above all, the diet should be varied and well-balanced to protect us from nutritional deficiencies. A diet deficient in protein, vitamins and minerals can contribute to a weakened functioning of the immune system. Therefore, we should not eliminate any of the product groups. Our menu should include seasonal vegetables, fruits, cereal products (mainly whole grains), lean meat, fish, eggs, dairy products, legumes and also healthy fats (especially from vegetable oils, nuts, seeds and seeds). If you are eliminating a certain product group (e.g. dairy, meat), it is worth consulting a nutritionist who will explain how to avoid deficiencies on an elimination diet.

People who suffer from seasonal mood disorders should make sure to eat an adequate amount of products that are sources of tryptophan, which affects the concentration of serotonin, called the happy hormone, including bananas, eggs, chicken, turkey, fish, pumpkin seeds, sunflower seeds, nuts, cheese, milk.

Vitamin for immunity

In addition, during the autumn season, when there is a lack of exposure to sunlight, we should not forget to supplement with vitamin D3. The appropriate dose should be selected by the family doctor.

With the onset of colder days, we usually need a bit more warmer meals, it is advisable to start the day with a warm breakfast, such as oatmeal, omelet, and eat at least one additional warm meal during the day (such as soup or a hot second course).

Buy seasonally and locally

Despite year-round access to imported fresh fruits and vegetables, it's worth reaching for local produce. Bazaars are full of vegetables and fruits until late autumn. It is best to choose seasonal products. In autumn these will include:

Zucchini, tomatoes, peppers, eggplants, red, Italian or white cabbage, radicchio, kale, cauliflower, broccoli, Brussels sprouts, pumpkin, kohlrabi, leek, garlic, onions, root vegetables: beets, carrots, parsley, celery, radishes, turnips, and apples, pears, plums, grapes, some varieties of raspberries, blueberries, cranberries. Vegetables are worth eating in the least processed form possible, i.e. raw, lightly blanched, steamed, but also as an addition to soups, sauces, such as cures, sandwich spreads, freshly squeezed juices.

Stock up for the winter

It is worth choosing such ways of storing food that will allow it to retain as much nutritional value as possible. When it comes to fruits and vegetables, freezing them is a very good solution. The loss of nutritional value here is small. It is especially worth freezing small berries (such as blueberries, blueberries, raspberries, currants, strawberries), for which the season is very short. They are characterized by a very high nutritional value, rich in antioxidants and soluble dietary fiber, among other things. Until late autumn, raspberries and cranberries that can be stored in this way will be available. In autumn and winter, frozen can be used in smoothies, as an addition to cakes, omelets, oatmeal.

Another method worth recommending is pickling. You can pickle not only the well-known cucumbers or cabbage. Pickled beets, carrots and other vegetables taste great. However, I do not recommend preserves with added sugar and vinegar (pickled, canned).

Plum jam

Recipe: Remove the seeds from very ripe eel plums and put them in a wide pot. Bring to a boil and simmer until the juice evaporates. Cool down, e.g. overnight. The next day, boil again and cook over a tiny heat until thickened. Be careful not to burn the jam, you can gently stir it with a wooden spoon. Cool. Repeat the frying one more time and hot put into scalded jars, the jam should be very thick, sticky to the spoon. Jam is caloric, so use it in reasonable amounts. 1 tablespoon of jam (20 g) provides about 45 kcal and can be a substitute for half a large apple (90 g).  

Author of the text:

Nutritionist Natalia Parulska, M.Sc.