Every season presents us with new challenges in nutrition. Let's examine the five most common nutritional challenges during the fall and suggest solutions on how to address them.
1. Food for Work and School
As autumn begins, we find ourselves adjusting to new routines at work and the start of the school season. This can make it quite challenging to organize our meals and snacks.
Tip: We can follow a Mediterranean Diet plan, which means choosing 1-2 servings per week of white meat (such as chicken, rabbit, or turkey), 2-3 servings per week of legumes (like lentils, beans, and chickpeas), up to 1 serving per week of red meat (dishes like spaghetti with minced meat, beef stew, lamb with potatoes, etc.), 2 tablespoons of fish (preferably one of them being oily fish like sardines, anchovies, mackerel, or salmon), and 1 serving per week of foods with olive oil (such as spinach, green beans, or okra). We can also invest in convenient containers that we like so we can carry our food with us. Preparing meals in advance can help minimize our time in the kitchen. Additionally, keeping fruits on the table and having nuts available as snacks for ourselves, our children, or roommates is a good practice. When choosing snacks, opt for more nutritious options like a stuffed Thessaloniki bun or a small sandwich. For more low-cost healthy eating ideas, you can read more here.
2. Cravings for Sweets
As the weather gradually gets colder, we tend to seek cozy situations that make us feel warm and content. This often leads to a desire for sweets, and we wonder how to manage this craving.
Tip: Sweets are a legitimate part of our diet, as long as we enjoy them in moderation. Depending on their preparation, sweets can contain nutritious ingredients and provide a quick energy boost. It's important to consider how often we indulge in sweets. If we have a frequent sweet tooth, it can dominate our diet and displace other foods with valuable nutrients. For example, if we choose sweets over fruit every afternoon, we reduce our fruit intake significantly. Those with a sweet tooth can opt for more nutritious sweets in their daily life, such as spoon sweets (made with fruit sugars and antioxidants), sujuk (a sweet made from grape juice and almonds or walnuts), yogurt with honey and nuts, rice milk with reduced sugar, fanouropita, semolina halva, pasteli, oil pie, and other traditional Greek sweets that incorporate fruits and nuts. There are also recipes for more modern nutritious sweets like chocolate bites, dates with walnuts, banana cake, wholegrain cookies, chocolate tart, avocado mousse, and more. Of course, dark chocolate with 70% cocoa also contains plenty of antioxidants and can have a place in our diet. If we crave something sweet every day, we can pair it with fruit. Once a week, we can treat ourselves to dessert outside and even share it with a friend.
3.Mindless Snacking
With the arrival of autumn, we return to the routines of work, daily life, and various responsibilities. Snacking often becomes a way to cope with boredom, stress, negative emotions, or when we're stuck in a chair.
Tip: To tackle mindless snacking, we can employ Mindful Eating techniques to stay present in the moment and assess whether we genuinely need to eat or if our appetite is driven by negative emotions. If we find ourselves in a negative emotional state, it's helpful to take a break: go for a walk, take a shower, read a book, or call a friend. Avoid turning to social media during these times. If negative emotions persist, seeking support from a psychologist is advisable, as it may not be resolved with simple management techniques. In terms of combating boredom, one solution is to incorporate enjoyable activities into our daily lives. Engaging in a hobby, sports, or artistic pursuits can help us recharge and make better use of our leisure time. You can understand why snacking can be a challenge here.
4. Lack of Physical Activity and Exercise
During autumn, we often find ourselves caught up in the rush of work and various commitments, leaving little room for exercise and physical activity, which is detrimental to our overall health, mental well-being, and weight management.
Tip: To introduce physical activity and exercise into our lives, we should set realistic goals. Consider options like walking to work, either starting from home or getting off public transportation a bit earlier than our destination. Whenever possible, utilize bicycles and make plans with friends for activities like walks, basketball, soccer, or short hikes when the weather permits. Regarding structured exercise, it's essential to schedule specific times during the week for it to become a regular practice. If you're unsure about which type of exercise suits you best, consider reaching out to gyms, sports clubs, and fitness centers in your area. Trying different activities will help you determine what you enjoy most, and remember, it's not a lifelong commitment. You can book a free yoga class or a trial session at the gym today or contact someone who can provide more information about activities you might enjoy.
5. Seasonal Illnesses and Colds
Autumn often brings deteriorating weather conditions, making us more susceptible to colds and illnesses. This can lead to a decreased appetite and weakened immune defenses.
Tip: To prevent colds, maintain a balanced diet rich in vitamins, minerals, and trace elements. During illness, focus on staying well-hydrated with soups, water, and drinks that promote recovery, such as echinacea, eucalyptus, chamomile, sage, garlic, ginseng, thyme, etc. Chicken soup, in particular, has medicinal properties that can help alleviate nasal congestion and cold symptoms. Additionally, consider incorporating probiotics into your diet to support your immune system. In any case, prioritize rest, ensure good sleep, and practice self-care to aid in your recovery.
These tips can be valuable in addressing the nutritional challenges of autumn. Remember, fall is an excellent time to adopt new eating and exercise habits and establish a daily routine that aligns with your goals.