“Fall” into Good Nutrition

Article by Amy Bragagnini, MS, RD, CSO
Posted on October 31, 2008

Autumn is my favorite time of year. I enjoy watching the trees turn vibrant colors, smelling the faint scent of burning leaves, and especially love wearing warm sweatshirts in the cooler weather. When the weather cools down, people tend to choose more “comfort” foods to warm them up. Examples of comfort foods are: lasagna, fried chicken, macaroni and cheese, and chili. Even though comfort foods can make people feel better on the inside, they tend to contain excess calories and fat. This is not such good news for people’s “insides” and can lead to unwanted weight gain, increased risk of heart disease and cancer. Shape up your autumn season by making a few changes to the foods that comfort you.

1.Determine what foods comfort you. If it is a creamy texture you crave, choose a low fat yogurt smoothie. If your mom’s crunchy fried chicken makes you feel better, make your own healthy version. Start with boneless/skinless chicken tenders and immerse them in buttermilk. In a plastic baggie break apart low-fat crackers and mix with your favorite seasoning. Add the chicken and shake. Place the chicken on an aluminum-lined tray and bake.

2.Keep healthy snacks around and eat smaller meals more often to avoid excessive hunger/overeating. Snack on foods of the season. Try dried cranberries mixed with walnuts, sunflower/pumpkin seeds, and dark chocolate. Baked apples or pears drizzled with warm maple syrup are also filling but healthy.

3.Try an activity that comforts you in the same manner as food would. Bundle up and take a long walk in the woods. Curl up with a blanket and a good book. Light candles (with a pumpkin-spice scent) and take a long bath.

4.Focus on a new seasonal fruit or vegetable of the week. Your whole family may enjoy a healthy version of macaroni and cheese made with butternut squash. Sweet potatoes that are cut thin and drizzled with olive oil and baked make an excellent snack. Root vegetables (garlic, carrots, yams, onions) provide a great sautéed side vegetable.