Autumn Meals – Menu

Autumn is a real stress for the body, and it affects not only our mood but also our physical well-being.

Rains, unstable air temperatures, and pressure drops contribute to an increase in the incidence of colds and flu. The main task of autumn nutrition is to boost immunity and adapt to the coming cold weather.

Do not run to the pharmacy to stock up on synthetic vitamin preparations. A properly selected autumn diet will give strength to our body and protect against seasonal diseases.

Autumn menu: strengthening the immune system

Everyone knows that a decrease in the body’s defenses is the main cause of colds. When we think of the flu epidemic, we, first of all, think of vitamins that help strengthen the immune system.
Apples, carrots, and citrus fruits should occupy a special place in the autumn diet.

Fruits and vegetables processed by blast freezing immediately after harvest retain much more vitamins than their fresh counterparts that have been on the shelves for a long time

Blueberries, black currants, blackberries – these berries should definitely be included in the autumn menu, as they not only contain a lot of vitamins but also normalize the intestinal microflora.
Unfortunately, we often do not pay enough attention to the state of the intestinal microflora, which is the basis of immunity. In the fall, fermented dairy products with Bifidus and lactobacillus bacteria – Bifidus kefir, bio-yogurt, and many others – should be present on our table.

For example, for breakfast, you can make an omelet with vegetables or a salad dressed with oil or yogurt. If you eat fruit for breakfast, start with it and then proceed to the main course. Snacks should be fruity – take an apple or pear, a couple of plums, or a banana to work. For dinner, cook juicy stewed vegetables – zucchini, eggplant, cabbage.

Autumn nutrition: controlling weight

With the beginning of autumn, we often gain weight: the days get shorter, the air gets colder, and our body stores up energy to survive the coming winter. We eat more and more, preferring foods that contain fats and simple carbohydrates.

Autumn depression can also cause increased appetite. It is associated with a lack of sunlight, which our body needs so much. And stress is best eaten with something tasty.
To avoid gaining extra pounds, try to eat complex carbohydrates in the fall, which give the body a lot of energy and control metabolism. They are found in vegetables, greens, legumes, fruits, and cereals. These foods are also rich in fiber, which contributes to weight loss during autumn nutrition.

Autumn menu: taking care of your health

Those who suffer from gastrointestinal diseases should be careful when eating fresh vegetables and fruits. It is a well-known fact that chronic diseases are exacerbated in the fall. Therefore, if you are at risk, you should also avoid fried, spicy, sour, and fatty foods so as not to irritate the gastric mucosa.
The best ways to cook food in the fall are stewing and baking. Hot, light dishes for the gastrointestinal tract are the basis of the autumn menu.

Vegetable, fish, and meat stews are the best solutions for fall meals

No matter how little time you have left on a gloomy autumn morning, be sure to prepare a whole grain or mixed cereal for breakfast. You can add dried fruit to the porridge, which is an additional source of nutrients for the body.

When switching to an autumn diet, you should reduce the amount of water you drink during the day. If in the summer you drank 2-3 liters of liquid, then in the fall, 1.5 liters per day is enough. And yet, the water should be at room temperature or warm, but never cold.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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