As the days become shorter and the temperature drops, you might find yourself craving warmer, heartier food—and perhaps feeling a little less enthusiastic about salads, cold breakfasts and evening walks.
That doesn’t mean you’ve suddenly lost all motivation. It means it’s Autumn!
Rather than trying to eat exactly as you did during the summer, this is a good time to adapt. Healthy eating doesn’t have to mean cold food, tiny portions or ignoring the desire for something warm and comforting.
Make your meals properly satisfying
If you’re constantly searching the cupboards during the evening, take a look at what you’ve eaten earlier in the day.
A light breakfast followed by a small lunch might seem like a good way to “save calories”, but it can leave you tired, hungry and far more likely to snack later.
Try building meals around:
A source of protein, such as eggs, chicken, fish, beans, lentils, Greek yoghurt or tofu
Fibre-rich carbohydrates, including oats, potatoes, wholegrain bread, rice or pasta
Plenty of fruit or vegetables
Some fat for flavour and satisfaction
A bowl of porridge with fruit, yoghurt and nuts will usually keep you going for longer than toast grabbed on the way out of the door. Likewise, soup becomes a more substantial lunch when you add beans, lentils or chicken and serve it with a proper sandwich or some bread.
Comfort food can still be nutritious
Stews, curries, pasta dishes, casseroles, jacket potatoes and traybakes can all be wonderfully balanced meals. There’s no need to avoid them simply because they feel comforting.
October is also a brilliant month for apples, pears, squash, mushrooms, carrots and other root vegetables. Roast them, add them to soups or stir them through curries and pasta sauces. Frozen and tinned produce count too, and are often cheaper, quicker and just as useful.
Don’t forget the basics
We may feel less thirsty when it’s cooler, but we still need to drink regularly. Water, tea, coffee and sugar-free drinks all contribute to hydration.
From October through to early March, the NHS also recommends that most people in the UK consider taking a daily 10-microgram vitamin D supplement, as sunlight alone is unlikely to provide enough.
And finally, keep moving in whatever way feels realistic. A ten-minute walk at lunchtime, a weekend stroll or some movement at home all count. It doesn’t need to be an intense workout to be worthwhile.
Your autumn routine doesn’t need to look like your summer one. Work with the season rather than fighting it: eat enough, choose food you genuinely enjoy and build small habits that help you feel well.
If you know how to eat healthily but struggle to make it work consistently around real life, this is exactly what we focus on inside Beyond The Scale.
It’s my online nutrition coaching programme for people who are tired of dieting, confused by conflicting advice or finding that the things they did in the past no longer seem to work. Together, we build a personalised and realistic way of eating that supports your energy, health and weight goals without cutting out the food you love.
If you are interested in finding out out more about this or 1:1 coaching, please get in touch through the contact form.
Much love
Fiona
x