Autumn Nutrition Tips: Seasonal Eating for Optimal Health
As the crisp autumn air sets in, it's the perfect time to embrace the bounty of seasonal produce available during autumn. Eating seasonally not only supports local farmers and reduces your carbon footprint, but it also provides your body with fresh, nutrient-dense foods that are perfectly suited to the changing weather. In the UK, autumn offers a variety of vegetables and fruits that can help boost your health. Let's dive into some top produce, including pumpkins, squash, sweet potatoes, apples, and leafy greens, and explore their benefits and how to incorporate them into your meals!
Pumpkins: More Than Just Halloween Décor
Pumpkins are an essential symbol of autumn, but beyond their festive appeal, they are a nutritional powerhouse. Rich in beta-carotene, which the body converts into vitamin A, pumpkins support eye health and boost the immune system. They are also a good source of fibre, which aids digestion and helps maintain healthy blood sugar levels. Our aim is 30g fibre
How to Use Pumpkins: Roasting pumpkin cubes with olive oil and herbs makes a delicious side dish. You can also blend roasted pumpkin into soups or puree it to add to sauces, stews, or even smoothies for a nutrient boost. For a sweet treat, try baking pumpkin muffins or using it as a filling for a healthier take on traditional pumpkin pie.
Squash: Versatile and Nutrient-Rich
Like pumpkins, various types of squash—such as butternut, acorn, and kabocha—are packed with vitamins A and C, fibre, and antioxidants that help fight inflammation and support with slowing down ageing. Squash is low in calories yet filling, making it a fantastic addition to autumn meals.
How to Use Squash: Butternut squash is perfect for soups, especially when combined with ginger and a touch of spice to warm you up on cold days. You can also roast it and toss it into salads, or mash it as a healthier alternative to mashed potatoes. Spiralised squash makes an excellent low-carb option to replace pasta.
Have you checked our latest butternut squash on Instagram? Perfect recipe that I had with chicken burger in one of my latest reels!
Sweet Potatoes: Energy-Boosting Superfood
Sweet potatoes are another autumn staple in the UK. They are high in vitamins A and C, potassium, and complex carbohydrates, which provide a slow release of energy, keeping you fuller for longer. Sweet potatoes are also packed with fibre, supporting digestive health, and their natural sweetness makes them a versatile ingredient for both sweet and savoury dishes.
How to Use Sweet Potatoes: For a quick and healthy meal, roast sweet potatoes with olive oil and sprinkle with cinnamon or paprika. You can also bake them whole and top with cottage cheese and spinach for a nutritious and filling lunch meeting your macros nutrients. For a sweet twist, use sweet potatoes in pancakes or brownies instead of flour.
Apples: Nature's Sweet Snack
Autumn is apple season, and these juicy fruits are rich in fibre, particularly pectin, which supports gut health. Apples are also packed with vitamin C and polyphenols, which have antioxidant properties, helping to reduce the risk of chronic diseases such as heart disease.
How to Use Apples: Enjoy apples raw as a quick snack, or chop them into porridge with almond flour for a warming autumn breakfast. You can also bake them with cinnamon and nuts for a delicious dessert, or add them to salads for a sweet and crunchy element.
Leafy Greens: The Ultimate Nutrient Boost
Leafy greens like kale, spinach, and Swiss chard thrive in the cooler months of autumn. These greens are packed with vitamins K, A, and C, as well as iron, calcium, and antioxidants. They help to support bone health, boost immunity, and aid in reducing inflammation.
How to Use Leafy Greens: Leafy greens can be sautéed with garlic and olive oil as a quick side dish or added to soups and stews for a nutritional boost. Try blending spinach or kale into smoothies for an easy way to increase your veggie intake. For salads, pair with roasted vegetables like squash or sweet potatoes for a hearty and satisfying meal.
Embrace Seasonal Eating
Eating seasonally is a simple yet effective way to nourish your body with the freshest and most nutrient-rich foods. Incorporating autumn produce like pumpkins, squash, sweet potatoes, apples, and leafy greens into your diet can help optimise your health during the colder months. So, visit your local market, pick up these seasonal gems, and enjoy the rich flavours and health benefits that fall has to offer!
Written by Ines Jabir BSc RD
The views expressed in this article are the author's own and do not necessarily reflect My Nutrition Balance's editorial stance. This blog should be consulted for medical advice.