The arrival of autumn is an ideal moment to regain good dietary habits to help us lose the weight we gained during summer and strengthen our immune system to deal with colds and flu, which are quite common during the months of winter.

Generally, during summer, we barely watch our diet since, during the holidays, we relax and completely change our dietary habits.

When summer comes to an end and autumn begins, we regain our daily activities: returning to work, going to the gym, practicing sports, enrolling in diverse activities, having our children go back to school, etc. We definitely reorganize our lives and regain our routines after the holidays. It is then that we think about getting fit by having new habits in an organized life with a well-balanced diet to improve our health and purify our bodies. Here are some tips.

A well-balanced diet may vary from one person to another according to age, metabolism and activity, so you can adapt these general tips according to your own needs.

Tips to feed your health during autumn


Do not miss any meals: have 5 meals daily (breakfast, morning snack, lunch, afternoon snack and dinner). Missing meals won’t make you lose weight. For instance, breakfast is essential to begin the day full of energy.

Food variety: to avoid nutritional deficiencies and health disorders. A well-balanced diet must include:

·    3 portions of fruit daily.

·    2 portions of vegetables daily (green-leafy, cabbages, roots, etc.) One of the portions should be raw, for example, in salads.

·    4-6 portions of whole grains daily (rice, wheat, oat, quinoa, rye, millet, pasta, bread, etc.)

·    2-3 portions of legumes weekly (lentils, chickpeas, beans, peas, etc.)

·    2 protein portions daily: meat (preferably lean, chicken, turkey, beef, etc.), white fish (1-2 blue fish weekly) or eggs (4-6 eggs weekly).

·    2-3 portions of dairy products daily, such as milk, yogurt or cheese (best skimmed or low-fat).

Hydrate well: drink 2 liters of water daily to help the body function well. You can include soups, broths, infusions or natural juices.

Watch your diet: eliminate fried and battered foods. Cook with the minimum fat possible (grill, oven, steam…).

Practice physical activity: exercising for one hour (walking, cycling, running…) helps us keep our weight, and prevent overweight, and have a healthy diet and healthy habits.

Do not forget about your defenses

We should consider that bad weather, cold and rain will bring colds and flu. Nature gives us seasonal foods full of vitamins and minerals to obtain energy and become our best allies to deal with these new conditions.

Autumn is full of fruits such as grapes, figs, apples, pomegranates, pears, kiwis, quince, oranges, grapefruits, red berries (bilberries, blackberries, black currant) or vegetables such as any kind of cabbages, mushrooms, leeks, tomatoes, chards, artichokes, celery, eggplants, Lombards, turnips, pumpkins, borages, endives, spinach, peppers, carrots, etc. All of them are rich in fiber, antioxidants, vitamins (mainly vitamin C) and minerals.

Moreover, to maintain a strong immune system, do not forget about:

Vitamin C: helps strengthen our natural defenses. It is ideal to prevent colds or improve their development. We can find it in strawberries, raw tomato, raw parsley, orange, lemon, kiwi, grapefruit, cauliflower, pepper, etc. We have to eat them raw since this vitamin is heat-sensitive.

Immune reinforcement: have an adequate intestinal flora with foods rich in prebiotics (fruits and vegetables that contain soluble fiber) and probiotics (fermented fruits that contain beneficial bacteria such as choucroute, miso, tamari and yogurt) that enhance the balance of the habitual intestinal flora.

Plants: echinacea, thyme, rosemary, marjoram or propolis are some of the natural products that help us reinforce our immune system.

Tags #diet #autumn #defenses