November brings with it a distinct shift in the weather, with cooler temperatures and shorter days. As we transition from the colorful foliage of October to the coziness of Thanksgiving, it’s essential to adapt our eating habits to stay healthy and nourished. As dietitians, we’re here to provide you with valuable insights and tips to navigate your nutritional needs in November.
Embrace Seasonal Superfoods: November still offers an abundance of seasonal superfoods that can support your health. These foods are not only delicious but also packed with essential nutrients:
- Winter Squash: Varieties like acorn, butternut, and spaghetti squash are rich in vitamins A and C, fiber, and antioxidants. Roast them, make soups, or create savory squash bowls.
- Cranberries: These tart little berries are high in vitamin C and antioxidants. Incorporate them into your meals, such as cranberry sauce for Thanksgiving or cranberry-studded oatmeal.
- Pears: Pears are a great source of fiber, vitamins, and minerals. Enjoy them as a snack, slice them onto salads, or bake them for a healthy dessert.
- Brassica Vegetables: Broccoli, cauliflower, and Brussels sprouts are at their prime in November. These veggies are rich in fiber, vitamins, and cancer-fighting compounds.
Mindful Eating During the Holidays: Thanksgiving often marks the start of the holiday season, a time when indulgent meals and treats become more common. Here are some strategies for practicing mindful eating:
- Portion Control: Enjoy your favorite holiday dishes but be mindful of portion sizes. Use smaller plates, and savor each bite to avoid overeating.
- Balanced Choices: Balance your plate with lean proteins, vegetables, and whole grains. Fill up on nutrient-dense foods to stay satisfied.
- Mindful Moments: Take time to savor the flavors and enjoy the company of loved ones. Put down your phone, eat slowly, and engage in meaningful conversations.
Staying Active in Cooler Weather: As the weather cools down, it can be tempting to stay indoors and become less active. However, maintaining an exercise routine is crucial for overall health. Consider these tips:
- Indoor Workouts: Explore indoor exercise options like yoga, Pilates, or home workouts to stay active when it’s too cold to venture outside.
- Bundle Up: If you enjoy outdoor activities, layer up to stay warm and comfortable. Brisk walks or hikes in the crisp autumn air can be invigorating.
Prioritize Hydration: While it’s easy to remember to drink water in hot summer months, it’s equally important to stay hydrated in the cooler seasons. Aim for at least eight glasses of water per day, and consider herbal teas or warm water with lemon to keep you cozy and hydrated.
November is a month of gratitude and reflection, and it’s an excellent time to prioritize your health and well-being. Remember, making small, mindful choices can have a big impact on your overall health and happiness during this transitional month.