Eating In The Fall: Some Useful Tips

It’s autumn outside. With the onset of cold weather, the human body undergoes changes. Following the laws of nature, the body begins to accumulate fat reserves, along with this, the mood drops, and you want to sleep and move less. With the onset of autumn, the likelihood of depression is greater than ever.

Scientists note that this process can be regulated through nutrition.

So how do you deal with this problem? How to be in good physical shape, in a great mood, and not get sick?

Here are some simple but effective tips for fall nutrition.

Basic rules of autumn nutrition:

The main rule of proper nutrition (at any time of the year) says: eat on time and in reasonable quantities. Do not neglect the first one. Include all kinds of soups and cereals in your diet.

Your diet in the fall and winter should be rich enough in protein. Immunoglobulins, which provide the body’s resistance to diseases, are proteins, and their synthesis requires a full range of amino acids in sufficient quantities. Moreover, proteins of both plant and animal origin must be present in the diet. Pay attention to low-fat fish, seafood, and nuts, they are good not only for the body but also for the mood.

In the fall, there is a wide range of vegetables.

In addition to pumpkin, late fall brings cauliflower and parsnips. Persimmons, oranges and tangerines, pomegranates, quince, feijoa – there are no words to describe what a healthy vegetable gathering this is. It is also worth mentioning the infinitely healthy berries – cranberries and lingonberries, which also appear in the fall. In addition, the body will receive the necessary vitamins and nutrients.

Ascorbic, citric, and other organic acids, vitamin E, zinc, selenium, copper, manganese, iodine, and iron are essential for protection against viruses. The combination of these elements makes the immune system stronger. However, you should not start the process of bituminization with excessive zeal. The body can be overloaded even with useful substances. Two oranges a day will be enough, the rate of ascorbic acid per day is 70 g. During the flu, it is recommended to increase its consumption 7 times – up to 500 mg per day.

Any salad can be made warm by serving it with a freshly boiled egg.

You can also serve it with a vegetable stew.

Fats are also necessary for normal immunity: after all, the walls of lymphocytes and macrophages – cells that save the body from the invasion of viruses – are made up of lipids, including “good” cholesterol. Therefore, do not completely exclude eggs and animal fats from your diet, and do not go on a “low-fat” diet in winter.

Eat lard. It is in lard that the content of a special acid is high, from which immune response mediators are synthesized in the body, but in moderation.

Adaptogenic plants come to the rescue in difficult situations: balms, syrups based on rose hips, Schisandra chinensis, lemon balm, Egyptian karkade tea, and many other medicinal plants can be found at the pharmacy.

Drink cocoa. This drink of the gods has a beneficial effect on blood formation and mood. Besides, a cup of warm cocoa is better than a bar of chocolate.

Add honey. Especially in green tea. Instead of sugar and candy. You can add honey to your porridge in the morning, with nuts.


Nuts contain vitamin E, as well as zinc, copper, and manganese, all of which are essential for maintaining good immunity. It is better to include several varieties of nuts in your diet. This will allow the body to receive a balanced amount of various nutrients. The daily intake of nuts is 50 g.
Vitamin E is also found in vegetable oils: sunflower and corn.

Autumn is a beautiful season and you should enjoy it, not get depressed. Take more walks, exercise, and enjoy this time of year. As the saying goes: “Nature has no bad weather.”

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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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