Autumn is a beautiful time of year in Jersey, with its crisp air, colourful leaves, and bountiful harvest. However, it can also be a challenging time to maintain a healthy diet. The days grow shorter and cooler, and we may be more tempted to reach for comfort foods and sugary drinks.
If you're looking to stay healthy and energised this autumn, here are a few nutritional strategies to keep in mind:
Eat plenty of fruits and vegetables. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can help boost your immune system and protect you from illness. Aim to fill half of your plate with fruits and vegetables at every meal.
Choose whole grains over refined grains. Whole grains are a good source of fiber, which can help you feel full and satisfied after eating. They also contain more nutrients than refined grains, such as brown rice instead of white rice and whole-wheat bread instead of white bread.
Incorporate healthy fats into your diet. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are essential for good health. They can help reduce inflammation, improve heart health, and support brain function.
Limit processed foods and sugary drinks. Processed foods and sugary drinks are often high in unhealthy fats, added sugar, and salt. They can also be low in nutrients. Limiting your intake of these foods and drinks can help you maintain a healthy weight and reduce your risk of chronic diseases.
Stay hydrated. It's important to stay hydrated all year long, but it's especially important in the autumn when the air is drier. Aim to drink eight glasses of water per day.
Here are a few additional tips for eating healthy in Jersey this autumn:
- Take advantage of the local harvest. Jersey is home to a variety of farms and farmers markets where you can buy fresh, seasonal produce.
- Get creative with your cooking. There are many ways to prepare healthy and delicious meals using seasonal ingredients. For example, you could try roasting butternut squash soup, making a kale and apple salad, or cooking a sheet pan meal with chicken or fish and vegetables.
- Don't forget about your vitamin D levels. Vitamin D is important for bone health, immunity, and mood. Since Jersey doesn't get as much sunlight in the autumn and winter, it's important to get vitamin D from other sources, such as fatty fish, eggs, and fortified foods. Also, consider supplementing if your vitamin D blood test indicates you need to.