# Cozy & Healthy: 6 Nutrition Changes Our Health Editors Are Making This Fall
As the crisp autumn air rolls in and the leaves begin to blush with color, our bodies naturally start craving a shift. Gone are the days of light summer salads and iced drinks. We’re ready for warmth, comfort, and nourishment. This seasonal transition is the perfect opportunity to reset our eating habits and embrace the bounty that autumn has to offer.
But where to start? It can be overwhelming to figure out which changes will have the biggest impact. That’s why we went straight to the source. We asked our team of health editors—the people who live and breathe wellness—for their personal strategies. Here are the top **6 nutrition changes our health editors are making this fall** to stay energized, support their immune systems, and feel their absolute best.
## 1. Swapping Summer Salads for Roasted Root Vegetables
While a crisp, cold salad is perfect on a hot day, our editors are unanimously moving toward heartier, warmer meals. The star of the show? Roasted root vegetables.
### Why It Works for Fall
Root vegetables like sweet potatoes, carrots, parsnips, and beets are at their peak during the fall. They are grounding, satisfying, and packed with complex carbohydrates that provide a slow, steady release of energy—exactly what you need to combat that afternoon slump as the days get shorter. They are also rich in fiber, which is crucial for gut health and keeping you full.
### How to Do It
This is one of the easiest and most delicious swaps to make.
* **Prep a Big Batch:** Once a week, chop up a medley of your favorite root vegetables (sweet potatoes, carrots, onions, Brussels sprouts, beets).
* **Toss and Roast:** Drizzle with olive oil, sprinkle with sea salt, black pepper, and maybe some rosemary or thyme.
* **Roast at 400°F (200°C):** Cook for about 30-40 minutes, or until tender and slightly caramelized.
* **Use All Week:** Add them to grain bowls, serve as a side dish with chicken or fish, or even blend them into a creamy, warming soup.
## 2. Spicing Things Up (Literally)
Fall is synonymous with warm spices, and for good reason. Our editors aren’t just adding cinnamon to their lattes; they’re intentionally incorporating a range of spices into their daily meals for their powerful health benefits.
### The Anti-Inflammatory Power of Fall Spices
Many classic autumn spices are anti-inflammatory powerhouses.
* **Turmeric:** Contains curcumin, a potent compound known to fight inflammation.
* **Ginger:** Excellent for digestion and soothing upset stomachs.
* **Cinnamon:** Helps stabilize blood sugar, which can prevent energy crashes and cravings.
* **Cloves and Nutmeg:** Rich in antioxidants that help protect your cells from damage.
### Simple Ways to Add More Spice
* Add a dash of cinnamon to your morning coffee, oatmeal, or yogurt.
* Brew fresh ginger tea or add grated ginger to stir-fries and soups.
* Make a “golden milk” latte with turmeric, black pepper (to aid absorption), and your milk of choice.
* Sprinkle nutmeg over roasted squash or sweet potatoes.
## 3. Prioritizing Hearty, High-Fiber Grains
Light quinoa salads are giving way to cozier, more substantial whole grains. This shift provides the comfort we crave in cooler weather while delivering essential nutrients.
### The ‘Why’ Behind Whole Grains
Hearty grains like oats, farro, barley, and freekeh are loaded with soluble fiber. This type of fiber helps feed the good bacteria in your gut, supports healthy cholesterol levels, and promotes a feeling of fullness. This helps prevent the mindless snacking that can sometimes accompany cozy days spent indoors.
### Easy Grain Swaps
* **Breakfast:** Start your day with a warm bowl of steel-cut oats topped with apples and walnuts instead of a cold smoothie.
* **Lunch:** Build a warm grain bowl with roasted veggies, a protein source, and a tahini dressing. Farro and barley hold up beautifully.
* **Dinner:** Add a scoop of barley to your favorite vegetable soup to make it a more complete and satisfying meal.
## 4. Rethinking Hydration with Herbal Teas
As the temperature drops, it’s easy to forget to drink enough water. Our editors combat this by making hydration a warm and inviting ritual with herbal teas.
### More Than Just Water
Herbal teas are a fantastic way to meet your hydration goals, but they also offer unique therapeutic benefits without any caffeine. They can help you wind down in the evening, support digestion after a meal, and provide a gentle boost to your immune system.
### Editor-Approved Tea Blends
* **Ginger and Lemon:** An immune-supporting classic that’s warming and zesty.
* **Peppermint:** Excellent for soothing digestion after a heavier fall meal.
* **Chamomile and Lavender:** The perfect calming blend to promote restful sleep on a chilly night.
* **Rooibos:** A naturally sweet, caffeine-free tea rich in antioxidants.
## 5. Doubling Down on Immune-Supporting Foods
Fall marks the beginning of cold and flu season, making it a critical time to focus on immune health. Our editors are proactively adding specific nutrient-dense foods to their plates to give their bodies a fighting chance.
### Your Body’s First Line of Defense
Nutrition is a cornerstone of a robust immune system. Key nutrients to focus on include:
* **Vitamin C:** An antioxidant found in citrus fruits, bell peppers, broccoli, and kiwi.
* **Zinc:** Essential for immune cell function, found in pumpkin seeds, lentils, and chickpeas.
* **Vitamin D:** The “sunshine vitamin” is harder to get as we spend more time indoors. It’s found in fatty fish, fortified milk, and mushrooms.
* **Garlic and Onions:** Contain compounds that have natural antimicrobial properties.
### Immune-Boosting Foods to Add to Your List
* Start your day with a small glass of orange juice or a grapefruit.
* Snack on a handful of pumpkin seeds.
* Make hearty lentil or chicken soups loaded with garlic, onions, and leafy greens like kale or spinach.
* Incorporate fatty fish like salmon into your dinner rotation once or twice a week.
## 6. Practicing Mindful Indulgence
Let’s be honest: fall is full of delicious temptations, from pumpkin pie to apple cider donuts. Instead of forbidding these treats, our editors focus on a more balanced and sustainable approach: mindful indulgence.
### Ditching the All-or-Nothing Mindset
Restricting yourself completely often leads to overindulgence later. The goal is to enjoy the seasonal flavors you love without guilt or derailing your health goals. It’s about quality over quantity and savoring the experience.
### How to Indulge Mindfully
* **Choose the Best:** Skip the mediocre store-bought cookies and save your indulgence for a truly delicious, high-quality slice of pie from your favorite bakery or a homemade treat.
* **Savor Every Bite:** Put away your phone, sit down, and pay attention to the taste, texture, and aroma. When you’re truly present, you’ll find that a smaller portion is often deeply satisfying.
* **Make Healthier Versions:** Try baking apple crisp using oats and less sugar, or making a pumpkin spice latte at home where you can control the amount of sweetener.
By making these simple yet effective nutrition changes, you can fully embrace the autumn season feeling healthy, vibrant, and nourished from the inside out.
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