Written by Victória Parada - Nutritionist and Psychology Undergraduate
Shall we start with carbohydrates?
Autumn is the perfect season to bring warm, colorful, and nutritious foods back to the table. And sometimes, all we need is to swap a few ingredients to make everyday meals seem completely different.
Have you ever tried pumpkin or beet puree instead of traditional mashed potatoes?
Pumpkin and beets can be great options to vary your carbohydrate sources. Instead of cooking potatoes every time, try cooking pumpkin or beets and turning them into a creamy puree. And if you can find these foods already pre-cut, even better — it makes preparation much easier!
If you decide to use beets:
→ For a milder color and a lighter flavor: combine a small beet with a potato. After boiling them, mash them together. The potato helps soften the earthy flavor of the beet.
→ For a more intense color and flavor: one small beet may be enough on its own.
And we cannot forget quinoa! Although technically a seed, quinoa is commonly used as a grain and provides carbohydrates, fiber, and plant-based protein. It can be a great alternative to rice or potatoes — and it pairs very well with a warm autumn meal.
You can also include sweet potato, oats, or pumpkin in your diet during autumn. Think of oatmeal with cinnamon and fruit for breakfast, or roasted sweet potato as part of a warm dinner.
Proteins:
We love a good turkey or a lean cut of red meat, especially when accompanied by pumpkin or beet puree.
For an autumnal touch, try seasoning your protein with rosemary, paprika, garlic, bell peppers, or fresh herbs. You can also add leafy greens or other vegetables to make the meal more colorful and nutritious.
Filet mignon with beet puree, asparagus, and broccoli.
And for those who love fish, how could we forget salmon?
Salmon provides high-quality protein and is rich in omega-3 fatty acids. These fats are known for their role in supporting cardiovascular health and are also involved in the body's inflammatory processes.
Another great combination for autumn? Salmon + roasted pumpkin + leafy greens. Simple, colorful, and full of different textures.
Of course, the amount of each macronutrient must be adapted to individual needs. Portion sizes, protein requirements, carbohydrate intake, and the best food choices can vary significantly from person to person.
This is one of the reasons why individualized nutritional guidance can be so important: a nutritionist can help you determine the amounts and combinations that make the most sense for your routine and your goals.
Carrots, zucchini, grilled salmon fillet, and brown rice with sesame seeds.
Healthy fats:
Pumpkin seeds are also a great option to include in your autumn meals. Add them to salads, soups, roasted vegetables, or even yogurt to add a crunchy texture. They provide healthy fats, protein, fiber, and various micronutrients.
Chia and flax seeds are also easy to add to breakfast or an afternoon snack. Try adding them to yogurt with berries and cinnamon.
And speaking of snacks, a small serving of mixed nuts and pistachios can be a practical source of healthy fats, as well as providing protein, fiber, and other nutrients. About 30 grams is a common reference for a portion, but the ideal amount for you will depend on your individual needs and the rest of your diet.
Let’s talk about fiber:
Healthy eating in autumn doesn't have to be complicated. Fruits, vegetables, whole grains, legumes, nuts, and seeds can contribute to your daily fiber intake.
For an easy breakfast or snack, try:
Greek yogurt + berries + chia seeds + cinnamon.
Or:
Oats + banana + flax seeds + cinnamon.
Strawberries with yogurt and oats.
Simple combinations like these can increase your fiber intake while bringing different textures, flavors, and nutrients to your day.
If you use psyllium, follow the usage instructions on the product label and mix it with plenty of liquid. Since psyllium absorbs water and expands, an adequate intake of fluids is important when consuming it.
And, of course, we cannot forget the fruit! Raspberries, strawberries, blueberries, grapes, bananas, peaches, and pears can pair very well with yogurt, oats, and salads, or simply be eaten on their own.
And finally… water!
Something we can easily forget when the weather gets colder — but hydration remains essential.
You may not feel as thirsty as you do during the summer, but your body still needs fluids every day. Water contributes to the normal functioning of the body and is especially important when we increase our fiber intake.
So, keep your water bottle nearby!
Autumn is a season of comfort — but comfort food can also be nutritious.
This season, try varying the colors, textures, flavors, and combinations instead of relying on the same meals every day.
Pumpkin. Beets. Sweet potato. Salmon. Turkey. Quinoa. Berries. Nuts. Seeds.
There are many ways to make your meals feel like autumn while keeping them balanced and nutritious.
Happy autumn — and enjoy your meals! 🍂