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

Autumn is a good time of year to make changes to our diet and start eating regularly and healthily. Market stalls are brimming with fresh fruit and vegetables, the weather remains conducive to outdoor activities, and the frequency of trips, which often disrupt our dietary resolutions, is usually significantly reduced compared to the summer season. Therefore, it's usually easier to achieve our goals in autumn.

What diet in autumn?

Above all, a diet should be varied and well-balanced to protect against nutritional deficiencies. A diet deficient in protein, vitamins, and minerals can contribute to a weakened immune system. Therefore, we shouldn't eliminate any food groups. Our menu should include seasonal vegetables, fruits, grains (primarily whole grains), lean meats, fish, eggs, dairy products, legumes, and healthy fats (especially from vegetable oils, nuts, seeds, and pits). If we eliminate a specific food group (e.g., dairy products or meat), it's worth consulting a dietitian who will explain how to avoid deficiencies on an elimination diet.

People who suffer from seasonal affective disorder should ensure they consume adequate amounts of foods that are sources of tryptophan, which influences the concentration of serotonin, known as the happiness hormone, including bananas, eggs, chicken, turkey, fish, pumpkin seeds, sunflower seeds, nuts, cheese, and milk.

Vitamin for immunity

Additionally, in the fall, when sunlight exposure is lacking, we should not forget about vitamin D3 supplementation. The appropriate dose should be determined by a family doctor.

As the days get colder, we usually need a bit more warm meals, so it's worth starting the day with a warm breakfast, e.g. oatmeal or an omelet, and eating at least one additional warm meal during the day (e.g. soup or a hot second course).

Shop seasonally and locally

Despite year-round access to imported fresh fruit and vegetables, it's worth reaching for local produce. Markets are brimming with fruit and vegetables until late autumn. It's best to choose seasonal produce. In autumn, these will include:

Zucchini, tomatoes, peppers, eggplants, red, savoy, or white cabbage, chicory, kale, cauliflower, broccoli, Brussels sprouts, pumpkin, kohlrabi, leeks, garlic, onions, root vegetables: beets, carrots, parsley, celery, radishes, turnips, as well as apples, pears, plums, grapes, some varieties of raspberries, blueberries, and cranberries. Vegetables are best eaten in their minimally processed form, meaning raw, lightly blanched, or steamed, but also as an addition to soups, sauces, such as lecsó, sandwich spreads, and freshly squeezed juices.

Stock up for winter

It's important to choose food storage methods that preserve as much of its nutritional value as possible. When it comes to fruits and vegetables, freezing is a very good option. Nutritional losses are minimal. Small berries (e.g., blueberries, raspberries, currants, and strawberries) are especially worth freezing, as they have a very short season. They are characterized by very high nutritional value and are rich in antioxidants and soluble dietary fiber, among other things. Raspberries and cranberries will be available until late autumn and can be stored this way. In autumn and winter, frozen foods can be used in smoothies, as an addition to cakes, omelets, and oatmeal.

Another method worth recommending is pickling. You can pickle more than just the familiar cucumbers and cabbage. Pickled beets, carrots, and other vegetables also taste delicious. However, I don't recommend preserves with added sugar and vinegar (pickled or canned).

Plum jam

Przepis: Bardzo dojrzałe śliwki węgierki pozbaw pestek i przełóż do szerokiego garnka. Zagotuj i duś do odparowania soku. Ostudź, np. przez noc. Kolejnego dnia ponownie zagotuj i smaż na maleńkim ogniu do zgęstnienia. Uważaj, aby nie przypalić powideł, możesz delikatnie zamieszać je drewnianą łyżką. Ostudź. Powtórz smażenie jeszcze jeden raz i gorące przełóż do wyparzonych słoiczków, powidła powinny być bardzo gęste, klejące się do łyżki. Powidła są kaloryczne, dlatego należy ich używać w rozsądnych ilościach. 1 łyżka powideł (20 g) dostarcza około 45 kcal i może być zamiennikiem połówki sporego jabłka (90 g).  

Author of the text:

Dietitian Natalia Parulska, M.A