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Fall into Good Health

September 13, 2024

Written by Ruchika Wadhwa, Registered Dietitian, CDE

As summer’s warmth fades and the crisp air of fall settles in, it’s easy to slip into a cozy indoor routine, neglecting both our nutrition and physical activity. However, fall offers a wonderful opportunity to revitalize your health and well-being with a bit of seasonal adjustment.


Embrace Seasonal Produce

Fall brings a cornucopia of colorful and flavorful fruits and vegetables. Think vibrant squash, crisp apples, and hearty root vegetables like carrots and beets. These seasonal gems not only invigorate your meals but are often more affordable, giving your wallet a break while keeping your meals deliciously fresh.

Prioritize Nutrient-Dense Comfort Foods

As the temperatures drop, our cravings shift toward hearty, comforting foods. Opt for homemade soups and stews packed with seasonal vegetables, beans, lentils, and lean meats.
Starches and whole grains like sweet potatoes, yams, barley, and quinoa are excellent choices to add to your diet to keep you full and satisfied.
Incorporate healthy fats into your diet, such as a tablespoon of nuts or seeds, or a quarter of an avocado, which can enhance your snacks or be a great addition to salads and porridge.

Get Creative with Fall Flavors and Spices

Autumn flavors can add a delightful twist to your meals. Experiment with spices like cinnamon, nutmeg, and pumpkin spice. Boost the nutritional value of your meals with immunity-boosting ingredients like ginger, turmeric, black pepper, and honey.
A helpful tip: Add honey to tepid fluids instead of hot ones to preserve its natural benefits.

Hydrate, Hydrate, Hydrate!

Hydration is key, even as the weather cools. Keep up your fluid intake with water and flavored teas. Be cautious with sugar-laden lattes and other sweetened beverages that can quickly add extra calories and diminish the health benefits you’re aiming for.

Find a New Exercise Routine

It’s tempting to become a couch potato as the days get shorter and colder. Instead, try shifting your outdoor activities to late mornings, afternoons, or early evenings to enjoy the beautiful fall colors. On chilly or rainy days, indoor activities like dancing, on the spot marching while watching your favourite TV show, and stretching sessions can help keep you active and engaged.

Nothing Drastic – Small Changes, Big Impact

Drastic changes to your diet and exercise routine can be overwhelming and often lead to failure. For long-term success, focus on small, manageable goals. Try cutting back on sugar, incorporating a new exercise class, or simply adjusting your daily routine to include more physical activity.


By embracing these fall health tips, you can enjoy the season’s comforts while staying on track with your wellness goals. Remember, a few thoughtful adjustments can lead to lasting positive changes in your health and happiness.