Fall Plate Reset: Building Balanced Meals as the Seasons Change

September marks one of the best opportunities of the year to reset your eating habits. Summer’s relaxed rhythm gives way to structured routines, and the shift in season brings a whole new set of nutritious foods into peak availability. Autumn produce — butternut squash, sweet potatoes, apples, pears, Brussels sprouts and kale — is among the most nutrient-dense of the year, rich in vitamins A, C and K as well as anti-inflammatory phytonutrients.

One of the most practical tools for healthy fall eating is meal planning. Spending 30 minutes on Sunday identifying two or three meals you will prepare during the week removes the daily decision fatigue that leads to takeout or processed convenience foods. Batch-cooking grains, roasting a sheet pan of vegetables and preparing a large pot of soup or stew can provide the building blocks for multiple balanced meals with minimal extra effort.

Fall is also a good time to think about warming, satisfying foods that do not compromise nutrition. Soups built on a base of legumes, vegetables and quality broth are extraordinarily nutrient-dense and deeply satisfying. Oatmeal topped with sliced apples and cinnamon delivers fiber, complex carbohydrates and antioxidants in one bowl. If you would like help building a fall meal plan around your health goals, NutriGreene is available in office and via telehealth to provide personalized support.

Sources

• USDA Agricultural Research Service. Seasonal availability of produce. USDA.gov. 2020.

• Academy of Nutrition and Dietetics. Meal planning strategies. EatRight.org. 2020.

Ready to take the next step in your nutrition journey? Schedule an appointment at NutriGreene today. www.nutrigreene.com | (203) 429-4211 | info@nutrigreene.com