Many people embrace fall not only for the holidays and the change of the seasons but also for the variety of fall food and treats that are available to enjoy. However, when indulging in seasonal snacks and desserts, moderation is key. From monitoring your sugar intake to ensuring you get the key nutrients you need, there are several ways to enjoy seasonal treats and maintain a balanced diet. In this article, we’ll review healthy eating habits like indulging in seasonal fruits and vegetables and identify easy healthy food swaps so you can feel your best during the fall season.
Enjoy In-Season Fruits and Vegetables
Eating in-season fruits and vegetables is a great way to round out your diet while also embracing the change of seasons. It also offers numerous benefits for our health, the environment, and our taste buds. Here's why incorporating seasonal produce into your diet is a smart choice, especially as an older adult:
Peak Nutrition: Seasonal produce is harvested at its prime, ensuring maximum nutritional value. Fruits and vegetables consumed shortly after harvest retain more vitamins, minerals, and antioxidants. Make sure to check out the USDA Seasonal Produce Guide to explore in-season produce for the fall, like pumpkin, cranberries, sweet potatoes, kale, and pomegranates.
Superior Flavor: In-season produce tastes better as it's allowed to ripen naturally. The flavors are more intense and satisfying compared to out-of-season alternatives.
Cost-Effective: When fruits and vegetables are in abundance during their peak season, prices tend to be lower. This makes it easier to eat healthily on a budget.
Environmental Benefits: Seasonal eating supports local agriculture and reduces the carbon footprint associated with long-distance transportation and storage of out-of-season produce.
Variety in Diet: Eating seasonally encourages diversity in your meals throughout the year, ensuring a wide range of nutrients and preventing dietary monotony.
By embracing seasonal eating, you not only enhance your health but can have new culinary experiences by making the most of the flavors and ingredients available during fall.
Be Mindful During Holiday Celebrations
During the fall season, holiday treats are abundant. While desserts and salty snacks are often part of the celebration, it's crucial to approach these culinary delights with mindfulness, especially for those managing health conditions like diabetes. Overindulgence in seasonal sweets and snacks can disrupt blood sugar levels, making moderation key to maintaining well-being during this festive time.
Enjoying healthy produce like pumpkin, squash, and cranberries, and opting for lean meats like turkey and fish, can help you keep your holiday plate more balanced and keep you feeling your best. Fall is also the start of soup and stew season, which is a great way to work in a lot of seasonal vegetables and flavors. Adding in more vegetables to your diet is always a good idea, but can help balance the influx of sweets available during those holiday celebrations.
Make Healthy Seasonal Swaps
One of the things people enjoy most about fall is baking seasonal treats. Fortunately, maintaining a health conscious diet doesn’t mean you have to forego your favorite sweets. With some simple swaps, you can increase the nutritional value of classic fall recipes.
For example, Greek yogurt or applesauce can often be used in place of oil or butter in fall baking. You can also opt for low or no-sugar versions of seasonal drinks like pumpkin spice coffee or hot chocolate. You can even use unsweetened pumpkin puree to make delicious and healthy treats like Pumpkin Hazelnut Tea Cake, Pumpkin Spice Muffins, and Pumpkin Cream Cheese Dip.
Explore More Healthy Diet Advice From The Medicare Helpline
As you age, maintaining a healthy diet may become a top priority. However, balanced nutrition is just one aspect of healthy aging. Fortunately, The Medicare Helpline is here to help you stay happy and well through every season of your life. Explore our lifestyle articles for guidance and insights on maintaining a healthy mind and body as you age.
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