Healthy Tips and Recipes for Autumn - By Nutritionist Simone Carrera (CRN 7532)

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Autumn is the season of the year with great climatic variations, it is the most favorable time of year for the emergence of rhinitis, sinusitis, colds and dehydration. To help maintain health during these months, a balanced diet rich in vitamins and minerals can increase the body's immune resistance. Here are some eating tips for autumn:

Consume foods rich in vitamin C-

Increase immunity; such as dark green vegetables (arugula, spinach, broccoli), fruits such as; pineapple, orange, acerola, lemon, kiwi...;

• The use of vegetables should always be varied with the four basic colors-

Red/purple, yellow/orange, white and green are part of the main meals, lunch and dinner. The color that cannot be missed is white; cauliflower, turnips, radishes, zucchini, mushrooms, onions, asparagus, hearts of palm, Chinese cabbage, eggplants, cabbage;

• We should use two types of roots daily-

Such as carrots, turnips, radishes, beets, lotus root, yams, sweet potatoes, yams, provide fiber for the proper functioning of the intestine;

• Stay hydrated

Drink approx. 10 glasses of water a day. Since during cold periods, the feeling of thirst decreases and people forget to hydrate. In addition to water, drink natural juices and coconut water too;

Opt for stewed preparations-

They are where you can mix different nutrients in a single preparation. Soups are ideal for providing energy and vitamins to the body. Invest in recipes with vegetables, beans, lentils or soy and cooked meats.

Here are some recipes from my e-book “Healthy Recipes for Autumn”:

Prohibited:

• Cabotia pumpkin cream with light spinach.
• Ratatouille

Example of a Ratatouille. Image by "MyRecipes" on Pinterest.

Main course:

• Eggplant lasagna
• Cassava gnocchi with pesto sauce

Example of an Eggplant Lasagna.

Image created and owned by Lifestyle Unstoppable.

Salad:

• Beets, carrots, and radishes
• Mix of leaves with tomato

Image by "Southern Discourse." on Pinterest.

Dessert:

• Sweet potato brownie
• Fruit salad

Image by "Show Me the Yummy." on Pinterest.

Ask your nutritionist for guidance so they can recommend the best diet, as each individual needs a different amount of nutrients and calories throughout the day and in different seasons.

Written by Nutritionist Simone Carrera

(CRN: 7532)

-

Autumn is the season of the year with great climatic variations. It is the most favorable time of year for the emergence of rhinitis, sinusitis, cold and dehydration. To help maintain health during these months, a balanced diet rich in vitamins and minerals can increase the body's immune resistance. Here are some food tips for autumn:

Eat foods rich in vitamin C-

They increase immunity. Dark green vegetables (arugula, spinach, broccoli), fruits like; pineapple, orange, acerola, lemon, kiwi...;

The use of vegetables should always be varied with the four basic colors-

Red/purple, yellow/orange, white and green as part of the main meals, lunch and dinner. The color that cannot be missing is white. Cauliflower, turnips, radishes, zucchinis, mushrooms, onions, asparagus, hearts of palm, Chinese cabbage, eggplants, cabbage;

We should use two types of roots daily-

Carrots, turnips, radishes, beets, lotus root, yams, sweet potatoes, yams, provide fiber for the proper functioning of the intestine;

Hydrate-

Drink approx. 10 glasses of water a day. Since during cold spells, the feeling of thirst decreases and people forget to hydrate. In addition to water, drink natural juices and coconut water as well;

Opt for the stewed preparations-

It is in them that you can mix different nutrients in a single preparation. Soups are ideal for providing energy and vitamins to the body. Invest in recipes with vegetables, beans, lentils or soy and cooked meats.

Here are some recipes from my e-book “Healthy Autumn Recipes”:

Starters:

• Cabotia pumpkin cream with light spinach.
• Ratatouille

Example of a Ratatouille. Image by "MyRecipes," on Pinterest.

Main courses:

• Eggplant lasagna
• Cassava gnocchi with pesto sauce

Example of an Eggplant Lasagna.

Image owned and created by Lifestyle Unstoppable.

 Salad:

• Beetroot, Carrot, and Radish
• Mixed leaves with tomato

Image by "Southern Discourse." on Pinterest.

 Dessert:

• sweet potato brownies
• fruit salad

Image by "Show Me the Yummy." on Pinterest.

Ask your nutritionist for guidance to indicate the best diet, as each individual needs different amounts of nutrients and calories throughout the day and in different seasons.

Written by Nutritionist Simone Carrera.

(CRN 7532)

-

Autumn is the season of the year with great climatic variations, it is the season of the year that is most suitable for the appearance of rhinitis, sinusitis, catarrh and dehydration. To help maintain health during these months, a balanced diet rich in vitamins and minerals can increase the body's immune resistance. Here are some food tips for autumn:

Eat foods rich in vitamin C-

Increase immunity; such as dark green vegetables (arugula, spinach, broccoli), fruits such as; piña, orange, acerola, lemon, kiwi...;

You should always vary the use of vegetables with the four basic colors-

Red/red, yellow/orange, white and green as part of the main dishes, foods and scenes. The color that cannot be missed is white. Coliflower, turnips, horseradish, calabashes, mushrooms, onions, asparagus, palm hearts, china col, eggplants, col;

We must use two types of roots daily-

Such as the radishes, the turnips, the horseradish, the remolacha, the lotus root, the name, the potato, the name, provide fiber for the good functioning of the intestine;

Hydrate-

Drink approx. 10 pots of water per day. However, during cold seasons, the sensation of sed decreases and people forget to hydrate. In addition to water, also drink natural juices and coconut water;

Opt for stewed preparations-

This is where you can mix different nutrients in a single preparation. Soups are ideal for providing energy and vitamins to the body. Invert into recipes with vegetables, frijoles, legumes or soy and cooked meats.

Here are some recipes from my e-book, "Healthy Autumn Recipes":

Entrants:

• Cabotia calabash cream with light spines.
• Ratatouille

Example of a Ratatouille. Image from "MyRecipes," on Pinterest.

Main course:

• Eggplant lasaña
• Yucca Ñoquis with parsley pesto

Example of a eggplant lasaña.

Image owned and created by Lifestyle Unstoppable.

Salad:

• Remolacha, zanahoria and horseradish
• Mixed vegetables with tomato

Image from "Southern Discourse," on Pinterest.

Post:

• Papas dulces brownies
• Fruit salad

Image from "Show Me the Yummy," on Pinterest.

Ask your nutritionist for advice on how to recommend the best diet, as each individual needs different amounts of nutrients and calories throughout the day and in different seasons.

Written by Nutritionist Simone Carrera

(CRN 7532)

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