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While it’s easy to be in the mood and opt for lighter meals during summer, the fall and winter months can throw a wrench in your fitness goals and prevent you from making progress. Colder weather is traditionally associated with eating heavier foods, having drier skin, and generally spending less time getting active. However, there are many fall vegetables you can add to your diet that are rich in essential vitamins and minerals.
Taking advantage of the seasonal vegetables available to you is a great way to maintain a health minded lifestyle as the weather changes. We asked Pamela Barton, R.H.N., NNCP, founder of Butterfly Nutrition, some of her favorite vegetables to incorporate into a fall diet.
According to Barton, tweaking your diet to be optimized for cold weather is an investment in your health, especially because it’s the peak of cold and flu season. “When colder weather hits, transitioning your diet from “cold” foods like salads and smoothies to “warmer” foods, like soup and stews to prepare the body for winter,” she says, “The body is preparing for the colder season and with hydrating and warming soups that contain protein, fall vegetables and broth, the body gets the nutrients it needs to stave off infections.” Fall vegetables are in season now for a reason--for example, many fall vegetables are orange, as these types of vegetables contain Vitamin A, B Vitamins, and zinc, all vitamins and minerals that support immune function.
Your immune system is one bodily function that takes the biggest hit as it gets colder outside, so all in all, Barton recommends loading up on foods that boost immunity as the weather changes. “Squash, pumpkins, carrots, and potatoes all contain the vitamins and minerals that are needed for strong immune system function,” she says.
Mental health is another aspect of your wellbeing that often suffers in colder weather. Due to lack of sunlight and less time outside, some people may be at higher risk of experiencing depression and anxiety. Loading up on foods rich in B vitamins and folic acid is one thing that can support your mental health. Outside of the vegetables mentioned above, eating leafy greens, like spinach and kale, is a great way to invest in your mental health when it’s at its most vulnerable.
As far as how to prepare them, Barton recommends soups and stews as a great way to get a variety of vegetables in one meal. Additionally, pumpkin makes a wonderful base for baked goods--pumpkin bread and muffins make for a festive fall breakfast full of nutrients. As the weather gets colder, maximizing your benefit by eating foods optimized for fall is key to carrying strong health into the changing season.
