What is your favorite thing about colder temperatures? For me, it’s transitioning to heartier, body warming, grounding foods. The more we learn about nutrition and nourishing the body we see an important emphasis around local, seasonal eating. What that means, is that we are not meant to eat the same foods year-round, even though they are available to us. As it gets cooler, I, somewhat sadly, say goodbye to my berries and watermelon but I say a warm hello to soups, chili’s, and the delicious root vegetables that are harvested after months of growth in well nurtured soil.

From October until February, my dinner plate always seems to have dark, vibrant colors on it. Beets, sweet potatoes, squash, and carrots top the favorite food list in our house. Orange colored foods are such a fabulous addition to our daily diets. These brightly colored foods support our eyes and skin, our immune system and gut as well as our heart. Amazing, right?! Naturally orange foods are often full of carotenoids, which help provide our bodies with vitamin A and retinol – two important warriors in the battle against aging. Additionally, these foods are often full of vitamin C, which is necessary to support the growth, development, and repair of body tissue.

Fall food nutrition

Beets add some beautiful red and gold colors to our plates as well as many nutrients to our bodies. While beets offer a little bit of everything your body needs, they are rich in folate, which plays a role in growth and heart health, manganese which is important for bone formation, nutrient metabolism and brain function and copper, which might surprise you, but is an important mineral for energy production and supports certain neurotransmitters (HealthLine). Beets may also support your athletic performance, healthy blood pressure and aid in the fight against inflammation. All this is packed into one small vegetable!

Sweet potatoes are full of vitamin A producing beta-carotene, and fiber. Beta-carotene has been shown to reduce the risk of some cancers, protect against heart disease and fights signs of aging. Adding this starch to your diet can improve both gut and brain health, and vitamin A supports your vision and bolsters your immune system, just in time for flu season! I love sweet potatoes because they are delicious and versatile: bake them, mash them, roast them, and yes, even fry them. I especially love cooking them in my air fryer for some fast, easy, and healthy sweet potato fries. For a sweeter take, sprinkle on some cinnamon before cooking. Cinnamon is a tasty addition, and it can be great for improving circulation, something I know many people struggle with during winter months.  

Eat local

As I shared earlier, it is possible to get all our favorite foods year-round. But again, that doesn’t mean they should be consumed all the time. If you’ve ever stopped for a moment to think about why your favorite fruit is always available, you might have started to think about the journey those foods take to make it into your local store.

I live in Maine, and when I look at the food stickers for off-season fruits and vegetables, I see that they often come from Mexico and South America, and our oranges often come from Florida and California. This means the produce is typically harvested before it’s even ripe, and then, after processing, is loaded onto boats, trains, and trucks before finally landing in my local store. Eating food grown in other geographies can lead to increased risk of illness, reduced flavor profiles and fewer nutrients.

When we eat local:

• there is less time from harvest to plate

• we support our local economy

• fruits and vegetables are fresher, and the flavor is fuller

• the nutrients are more dense

• local foods support your body’s natural nutritional needs

We grew our own tomatoes this past summer, and they tasted so amazing, even our dogs were trying to raid the tomato beds!

Another big benefit to eating locally is that it will likely save you some money! With the increased cost of food and transportation right now, buying from your local farmers can be kinder to your food budget. Most states have an online directory of farmers markets, so you can find out when and where they occur and find the one closest to you! They often have a list of what’s grown and locally available each season. Here is an example of what Maine provides: Maine Seasonal Food Guide.

I recognize that eating seasonally and locally can be a challenge for reasons such as unique dietary needs, food access issues and financial challenges. While this article is meant to share the benefits, what’s important is making decisions that are best for you, your health, and your wallet.

Get even healthier

Would you like help learning how to choose and cook healthy, seasonal, and local foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule a complimentary initial consultation with me today—or pass this blog on to someone you care about!

About Meg

I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “road map to health” that suits your unique body, lifestyle, preferences, and goals. I currently live in Portland, Maine, and work with clients in-person and virtually.