5 Tips for Healthy Fall Eating

Ph. D., Health Writer

Changing seasons often means changing your eating habits. This fall, make sure that what you eat helps you to keep your summer glow.

Drink your milk to replace vitamin D.

Humans receive at least 80 percent of their vitamin D through skin production, so as the days get shorter, many reduce their time outdoors and therefore levels of vitamin D. If milk does not agree with you, ask your doctor about taking a vitamin D supplement instead. The National Institutes of Health recommend 600 IU/day of vitamin D (that is equivalent to more than three cups of milk per day).

Slurp vegetable based soup.

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Eating low calorie soup is one secret to keeping your weight down as the seasons change. Most vegetable soups that are broth-based (instead of cream-based) are low in calories and high in nutrients. Plus, it'll keep you warm on those crisp fall days!

Drink a lot of water.

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Many think of summer as the time to drink a lot of water. However, as the air becomes drier and the indoor heaters start running, it is very important to stay hydrated. Water helps keep your body temperature normal and lubricate and cushion your joints (CDC, 2015) which becomes even more necessary when the weather becomes cooler.

Continue to eat produce.

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Summer may be ending, but that does not mean you should reduce the amount of fresh produce you are consuming. Think apples, pumpkins, squash, kale and spinach just to mention a few of the superfoods that will be abundant for the next several months.

Keep your grill going.

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Grilling is a great way to prepare lean meat with fewer calories. Even though Labor Day is behind us, keep your grill going as long as possible. As the air temperature lowers, you will need to preheat your grill longer and not open it as often when you are cooking. However, even on a crisp evening you can make grilled chicken or a spicy barbeque fish that will transport you to the tropics.

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