With fall at our doorstep, it brings cooler weather and seasonal foods that are not only delicious but are nutrient-dense to support a healthy and balanced diet. This season offers many foods that are vibrant in color, savory in flavor and packed with essential vitamins and minerals.

“Shopping locally and in-season ensures that food is the ripest and most flavorful,” says Lyndsey Acree Lowrimore, a registered dietitian at Methodist Olive Branch Hospital. “This can also be more affordable than out-of-season fruits and vegetables.”

Seasonal Produce for a Nutrient-Rich Diet

Some suggestions for best in-season produce include:

Unlocking the Benefits of Seasonal Eating

Fall’s bounty is prime for comforting soups and stews, but you can do much more than that. Don’t be afraid to substitute ingredients and experiment with new recipes. Incorporating seasonal foods into your day-to-day meals and snacks offers many benefits, such as:

• Promoting healthy blood sugar, cholesterol and blood pressure levels

• Aiding in digestion

• Immune-boosting antioxidants, vitamins and minerals

• Fighting inflammation

• Lowering risk of heart disease and stroke

Easy Cooking Methods for a Healthier Fall

Fall is also the perfect time to pull out your slow cookers, Instant Pots, and air fryers. Cooking methods like these can speed up cooking time while reducing clean-up. Add fall spices like cinnamon, nutmeg, ginger, cumin and paprika to make your dishes even more delicious.

Personalize your eating plan — if you need to, put foods in a list in a note-taking app that helps you track foods that you actually like and will eat. Realistic thinking at the planning phase will help ensure success later.

Try using apps such as Healthier 901 to keep track of your progress.

You can join Memphis and the surrounding communities in the Healthier 901 Initiative to lose weight and gain a healthy lifestyle using free health resources available in the Healthier 901 app.

Get Out and Get Physical

Though the days grow shorter in the fall, this is the best time to get outdoors and increase your physical activity. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise per week, including strength training twice weekly.

“Not only is regular exercise important,” says Lowrimore, “it is also crucial to stay hydrated, get adequate sleep and manage your stress levels. These are other important factors when it comes to maintaining your health.”

Five Healthful Tips and Takeaways for This Fall

• Add a variety of colors to your plate.

• Shop locally and buy in-season.

• Use your slow cooker, air fryer, and Instant Pot for ease of cooking and trying new recipes.

• Don’t forget to hydrate.

• Exercise regularly, get adequate sleep and manage stress levels.

Take the Next Step: Schedule a Nutrition Consultation

Are you interested in learning more about how nutrition, diet and exercise can improve your health? Make an appointment with the experts. Outpatient nutrition therapy is available at all of our hospitals. For more information, call 901-516-6357 or visit our website to learn more.