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5 Tips for a Healthy Fall Season

October 15, 2024

The crisp fall air often comes with a craving for warm, comfort foods — but that doesn’t mean you have to sideline your health goals.

We asked Jamie Allers, MS, a registered dietitian with Hartford HealthCare’s Digestive Health Institute, for her expert advice on savoring the season while staying on track.

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1. Fill your grocery list with healthy fall foods.

As you wrap up in your scarf and head to the grocery store, make the produce aisle your first stop.

“Fall is a fantastic time to take advantage of seasonal produce for many health benefits,” says Allers.

Here are a few of her top picks:

  • Winter squash: Packed with vitamins C and A, this tasty veggie supports your immune system.
  • Dark leafy greens: A must-have staple for good digestive health.
  • Cruciferous vegetables: Brussels sprouts, cabbage, broccoli and cauliflower are rich in folic acid for cell health and vitamin K for bone strength.
  • Beets: Vibrant and bold, these root veggies offer essential nutrients to support your overall health.

> Related: 5 Reasons to Eat More Squash

2. Try a new fall-inspired recipe.

Not sure what to do with all that fall produce? Allers has a few ideas for tasty fall dishes:

  • Roasted vegetables: Since you just stocked up, toss them on a sheet pan for a colorful, nutrient-packed side.
  • Shredded Brussels sprout salad: Add pumpkin seeds, dried cranberries and a light vinaigrette for a refreshing option as the days get shorter.
  • Stuffed winter squash: Fill with your choice of ground meat, add some seasoning and bake for a cozy and satisfying dinner.
  • Baked or sautéed apples: This healthy dessert might become your new favorite all season.
  • Fall-spiced roasted nuts or seeds: Perfect for snacking, this treat is also a great way to use those leftover seeds from your freshly carved pumpkin.

“There are lots of ways to recreate your fall favorites at home, saving money and boosting nutrition,” adds Allers. “Try making your own pumpkin spice creamer for your coffee!”

> Related: 4 Ways to Put Your Fresh Vegetables to Work

3. Stay hydrated, even as the air gets cooler.

Getting enough water is tough, and it doesn’t get easier when the temperature drops.

“It can be even tougher in the fall,” says Allers. “We tend to drink less when the weather cools down, but our bodies still need plenty of fluids.”

If cold water doesn’t sound appealing, she suggests trying warm lemon water or soothing herbal teas to stay hydrated all season.

4. Prep meals to avoid extra takeout.

As the days get colder and darker, it’s easy to reach for takeout instead of cooking.

Allers has some simple advice for busy people who want to prioritize their health goals this fall.

“This is the perfect season for soups, stews, crockpot recipes and Instant Pot dishes that combine protein, vegetables and starch all in one meal,” she says. “The best part? You can freeze these meals in individual portions and heat them up whenever you need—especially after a long day.”

> Related: 8 Tips for a Successful Meal Prep, According to a Dietitian

5. Find your balance.

In every season, maintaining balance and sticking to your health goals is essential for feeling your best.

“This is especially true in the fall,” says Allers. “Plan your healthy weeks and enjoy the holidays as they come!”

And don’t forget to get outside. “Not all fall activities have to center around food,” Allers adds. “It’s a wonderful time to be active—go for hikes, explore the fall foliage and soak in the beautiful season.”