Autumn is the period when we eat more fats, calories and proteins and we drink less fluids therefore, we may gain some extra pounds. What is more, we cook more and that can also lead to gaining weight.
Vegetables that improve our mood and fruits that strengthen us
Believe it or not, consuming vegetables can prevent autumn melancholia. Vegetables are rich in vitamin C, beta carotene and folic acid and they strengthen our nervous system. What should we eat?
- Broccoli – vitamin C, folic acid, vitamin K, iron, potassium
- Red cabbage (purple cabbage) – vitamin C, folic acid, vitamin K
- Brussels Sprouts – vitamin C, beta carotene, folic acid
- Chinese cabbage – folic acid, vitamin C, beta carotene, iron, potassium
Nutritionists recommend eating sauerkraut, spinach, lettuce, zucchini, peppers and eggplants. You should eat them raw or boil them for a short time in order to maintain their richness in vitamins and minerals. It is best to consume them in late autumn, since they contain the highest levels of healthy ingredients at that time. What is more, eating apples, oranges, kiwis, hips, every day gives us strength.
It is important to stay active and exercise at the same level we were active in the summer time. Try doing yoga or visit the local gym.
Count the number of calories
In autumn we eat less salads and our servings are usually bigger, so it is important to keep in mind the calories we eat during the day as well as the amount of food we intake. We dress in more comfortable clothes and we are less active, so it is easy to gain weight without noticing it. Enjoy the seasonal change but bear in mind all these obstacles.
Water is important
During the summer we drink more water, we should keep that habit during the autumn too. Water helps our skin stay hydrated. It also keeps our organism well balanced and keeps calories under control. We often confuse thirst with hunger.
Breakfast: oatmeal with yogurt, raisins and maple syrup
Lunch: sole fish fillet, baked or boiled carrots and beets with olive oil, lemon juice and sea salt
Dinner: Lasagna, green salad with vinegar
Snack: Baked apple
Breakfast: Twice cooked rice with dried plums and apricot compote
Snack: Pumpkin seeds
Lunch: Baked potato with tofu on top, grated carrot salad, red and green cabbage with vinaigrette, sprinkled with roasted sunflower seeds or chopped hard-boiled egg
Snack: Prunes in juice
Dinner: Brown rice with beans, cooked broccoli and cauliflower with miso sauce and walnuts
Snack: Baked apple