Autumn diet

The autumn diet is an ideal opportunity to switch to seasonal, nutritious and warm food that supports the immune system and prepares the body for colder days.

It should be based on seasonal, whole foods, rich in vitamins, minerals and fiber. Such a diet not only strengthens the immune system, but also provides warmth, comfort and energy that the body needs in the colder months.

Seasonal vegetables

Autumn is rich in root and tuberous vegetables, which are excellent for preparing warm dishes.

• Pumpkins: Pumpkins are versatile in soups, purees or as a baked side dish. They contain a lot of beta-carotene, vitamin A and fiber.
• Carrots: Rich in vitamin A and antioxidants, carrots help improve eye and skin health. You can add it to soups, stews or simply bake it.
• Sweet potatoes: Excellent source of complex carbohydrates, fiber and vitamin A. Can be baked or mashed.
• Cabbage and kale: Rich in calcium, vitamins C and K and antioxidants. Use them in salads, soups or as a side dish.
• Beetroot: Full of fibre, folate and antioxidants, beetroot is great for making salads, soups or roasted as a side dish.

Fruits

In autumn, many fruits ripen, which are rich in vitamins and natural sugars.

• Apples: A classic fall fruit full of vitamin C and fiber. You can eat them raw, bake them or prepare them as apple compote.
• Pears: Juicy and nutritious, rich in fiber and antioxidants. Use them in desserts, salads or as a snack.
• Grapes: Full of antioxidants and natural sugars. Grapes are great as a snack or as an addition to meals.
• Pomegranate: Rich in antioxidants, vitamin C and fiber. It is a perfect addition to salads or as an independent snack.
• Citrus fruits (tangerines, oranges): Citrus fruits contain a lot of vitamin C, which is crucial for strengthening the immune system.

Hot meals

When the weather turns cold, most people turn to warm foods that bring comfort and nutrients to the body.

• Soups and Stews: Use seasonal vegetables like squash, carrots, lentils and beans to make nutritious soups and stews. These dishes are full of fiber and protein, which helps you feel full.
• Roasted vegetables: Root vegetables such as potatoes, beets and carrots are great when roasted. You can also add squash, sweet potatoes or Brussels sprouts for extra nutrition.
• Bone broths: These broths are rich in collagen and minerals that strengthen bones, joints and the immune system.

Whole grains

Fall is the time to include more whole grains in your diet that provide energy and fiber.

• Buckwheat: An excellent source of protein and fiber. You can use it in soups, salads or prepare it as a side dish.
• Millet: An easily digestible grain that contains a lot of magnesium and iron. It goes well with roasted vegetables or in salads.
• Quinoa: Full of protein and fiber, quinoa is ideal for salads or as a side dish.

Nuts and seeds

In autumn, nuts and seeds are a great snack or addition to meals. They are full of healthy fats, proteins and minerals.

• Walnuts: Rich in omega-3 fatty acids and antioxidants. You can add them to salads, oatmeal or baked dishes.
• Pumpkin seeds: Full of magnesium, zinc and protein. They are great as a snack or sprinkled on salads.
• Hazelnuts and almonds: An excellent choice for a healthy snack or as an addition to desserts.

Legumes

Legumes such as lentils, chickpeas and beans are excellent sources of plant protein, fiber and iron. They are an excellent choice for preparing soups, salads, sauces and stews.

Spices

In autumn, you can spice up your dishes with spices, which also have many health benefits.

• Cinnamon: A warming spice that improves digestion and regulates blood sugar. Use it in desserts, hot drinks or cereals.
• Ginger: Helps digestion and strengthens the immune system. You can add it to soups, sauces or teas.
• Turmeric: A powerful antioxidant with anti-inflammatory properties. Turmeric is an excellent spice for stews, sauces and rice.

Fermented food

Fermented foods such as sauerkraut, kimchi and kefir support gut health, which is important for the immune system.

• Sauerkraut: A natural probiotic that supports digestion and strengthens the immune system.
• Kefir and yogurt: Rich in probiotics that help maintain balance in the digestive system.