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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. 

As the leaves begin to change and the air grows crisper, it’s time to embrace the flavors and nutrients of fall! Fall is a season of abundance, with a variety of delicious and nutritious foods readily available. As dietitians, we are excited to share our top tips for incorporating fall’s bounty into your diet to promote health and well-being. Let’s dive into the vibrant world of seasonal nutrition and explore how to make the most of your fall harvest.

Fall offers a colorful cornucopia of fruits and vegetables that are not only delicious but also packed with essential nutrients. We recommend incorporating these autumnal stars into your diet:

Pumpkins: Rich in vitamin A and fiber, pumpkins are incredibly versatile. Try using pureed pumpkin in soups, smoothies, or baked goods.
Sweet Potatoes: These orange gems are an excellent source of vitamin C, fiber, and antioxidants. Roast them for a side dish or make sweet potato fries for a healthier alternative.
Apples: Apples are a symbol of fall, and they’re loaded with fiber and vitamin C. Snack on fresh apples or use them in salads, oatmeal, or as a topping for yogurt.
Brussels Sprouts: These mini cabbages are rich in vitamin K and fiber. Roasting them with a drizzle of olive oil and a sprinkle of seasoning can turn them into a delightful side dish.
Cranberries: High in antioxidants, cranberries are a must for fall. Use them in sauces, salads, or bake them into whole-grain muffins.

Warm and Nourishing Soups:
As the weather cools down, there’s nothing quite like a warm bowl of soup to comfort the soul. Opt for homemade soups filled with seasonal vegetables and lean proteins. Butternut squash soup, vegetable chili, or a hearty lentil stew are great choices. These soups are not only delicious but also provide essential nutrients to keep you energized throughout the fall.

Mindful Indulgences:
Fall is synonymous with cozy treats like apple pie, pumpkin spice lattes, and caramel apples. While it’s essential to enjoy these indulgences in moderation, consider healthier alternatives. Bake your own apple crisp using less sugar, opt for a homemade pumpkin spice latte with unsweetened almond milk, or enjoy a small piece of dark chocolate for a guilt-free dessert.

Fall is a season of change, and it’s the perfect time to embrace a change in your eating habits too. By incorporating seasonal produce, enjoying warm and nourishing meals, and making mindful choices, you can savor the flavors of autumn while nourishing your body.

As the leaves start to change and the air turns crisp, there’s one fall activity that brings joy to New Englanders – apple picking! Beyond being a fun outing for the family, apple picking also provides an opportunity to embrace the season’s bounty of fresh, juicy apples.

Apples are not only delicious but also incredibly nutritious. Here are some reasons why you should consider making apples a regular part of your diet:

1. Fiber-Rich: Apples are packed with dietary fiber, which aids in digestion, helps regulate blood sugar levels, and keeps you feeling full. This makes them an excellent choice for weight management.

2. Antioxidant Arsenal: Apples are a great source of antioxidants, including vitamin C. Antioxidants help combat oxidative stress in the body, reducing the risk of chronic diseases and supporting overall health.

3. Heart-Healthy: Regular apple consumption has been linked to a reduced risk of heart disease. The soluble fiber in apples, known as pectin, can help lower cholesterol levels and improve heart health.

4. Blood Sugar Control: Apples have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar levels. This makes them an ideal snack for individuals with diabetes or those looking to maintain stable energy levels throughout the day.

5. Hydration: Apples are composed of over 85% water, making them an excellent choice for staying hydrated, especially when you’re out in the orchard on a sunny day.

Apple picking allows you to discover a wide range of apple varieties, each with its unique flavor and texture. Some popular choices include:

– Honeycrisp: Sweet and juicy, perfect for snacking.
– Granny Smith: Tart and crisp, ideal for baking and salads.
– Fuji: Sweet and crisp, great for eating fresh.
– Gala: Sweet and aromatic, a favorite among kids.
– Cortland: Slightly tart, perfect for pies and applesauce.

Now that you’ve gathered a basket full of apples, it’s time to enjoy them in various ways:

1. Snacking: Eat them fresh, sliced, or with a dab of peanut butter for a satisfying snack.
2. Baking: Make apple pies, crisps, muffins, or a simple baked apple for a warm, comforting treat.
3. Salads: Add sliced apples to salads for a crunchy and sweet twist.
4. Smoothies: Blend apples with other fruits and vegetables for a nutritious beverage.
5. Applesauce: Make homemade applesauce without added sugars for a wholesome snack or condiment.

Grab your baskets and head to the nearest orchard for a memorable apple-picking adventure that nourishes both body and soul. Happy picking!

If you feel confused when it comes to reading nutrition labels, you’re not alone. Breads are a product that has a wide range of seemingly healthy claims on their package. But what do these claims mean?

100% whole grains – the only label that means 100% of the grains used are whole grains, the product contains no refined flour.

High fiber/excellent source of fiber – contains at least 20% (5 grams) of your daily fiber requirement.

Good source of fiber – contains 10-19% (2.5-5 grams) of the daily fiber requirement.

Organic – at least 95% of the ingredients are certified organic (don’t use pesticides or other chemicals).

Whole grain/whole wheat – at least 51% of the grains are whole grains by weight.

Made with whole grains – the product contains some whole grains, but is likely not 100% whole grain.

Multigrain – made with more than one type of grain but they might be refined.

Refined – processed grain containing just the endosperm for a finer texture and extended shelf life. Most fiber is removed.

Enriched – Some of the nutrients that were removed during processing are added back into the product.

Gluten free – food contains less than 20 parts per million of gluten.

The most recent Dietary Guidelines for Americans recommend that all adults eat a least half of their grains as whole grains. We recommend looking for 100% Whole Wheat/Whole Grain bread most often. 

Oatmeal is a warm, hearty, and nutritious breakfast for many people.  There are several types of oats to choose from, including rolled, steel-cut and quick-cooking oats, and they differ in their nutrient profile and processing methods. Read further to see what type is best for you and your lifestyle. 

The major types of oats we consume all start off as oat groats – oat kernels that have had the tough outer hull removed. From there, they are exposed to heat and moisture to make them more shelf stable. The oat groats are then processed to create either steel cut, rolled or quick oats.

Steel cut oats are the least processed – produced by chopping the grouts into pieces with steel blades – and most closely resemble the unprocessed oat groat. They have a chewier texture compared to rolled and quick oats. They also take longer to prepare – upwards of 30 minutes.

Rolled oats go through a steaming and flattening process that produces a softer texture compared to steel cut oats. They take less time to cook (2-5 minutes) as they have already been partially cooked. These are often used in cookies, cakes, muffins and bread. 

Quick cooking oats are partially cooked by steaming and rolled flatter than the rolled oats. They cook in the shortest amount of time (1-2 minutes) and produce a mushier texture. 

There are some slight variations in nutritional content between the three types of oats. Steel cut oats have a slightly higher fiber and protein content compared to their counterparts. They also have a lower glycemic index, meaning the body digests and absorbs them more slowly, leading to a slower rise in blood sugar. This makes steel cut oats a better choice for those looking to control their blood sugar. 

All three types are highly nutritious and excellent sources of fiber, plant-based protein, vitamins, minerals and antioxidants. Find an oatmeal you enjoy! Rather than selecting a packaged option with added sugar – consider purchasing a plan option and adding your own toppings.

Check out some of our recipes!

Print

Chunky Monkey Banana Baked Oatmeal

Servings: 6

Ingredients

• 3 ripe bananas, mashed
• 2 eggs
• 1 tsp vanilla extract
• 1 (15 ounce) can light coconut milk

Dry ingredients

• 1 1/4 cups rolled oats
• 1 cup steel cut oats
• 2 tsp baking powder
• 1 tsp cinnamon
• 1/4 tsp salt

Mix-ins

• 1/2 cup unsweetened shredded coconut plus 2 tbsp for topping
• 1/2 cup chopped walnuts
• 1/4 cup dark chocolate chips plus 2 tbsp for topping

Instructions

1. Preheat oven to 350 degrees F. Grease a 9x9 inch pan with oil and set aside

2. In a large bowl, whisk together the mashed banana, egg, vanilla, coconut milk until well combined.

3. Add the dry ingredients to the wet mixture: oats, baking powder, cinnamon and salt. Mix until combined. Fold in shredded coconut, walnuts, and chocolate chips.

4. Pour mixture into prepared pan and smooth top. Sprinkle with reserved shredded coconut and chocolate chips. Bake for 35-45 minutes or until the edges are slightly golden brown. Remove from the oven and allow to cool for 10 minutes.

Meal prepping can be a valuable tool to help ensure you have healthy meals ready to eat all week long. Not only does it help with your health goals but it can also help you save time and money. The best part is that you can prep as much or as little as you’d like. 

Step One: Look at your calendar

The first step in meal prepping is looking at your calendar. There’s nothing worse than planning and buying for a full week’s worth of meals, only to find you have prior obligations. Take note of things like after work plans, work schedules, kid’s schedules and your workout routine. Consider how much time you need to prep dinner (be realistic). If you know certain days of the week are difficult for you, don’t plan a complicated meal that day.

Step Two: Choose your Recipes

The second step in meal prepping is choosing your recipes. We always recommend starting with your pantry or refrigerator to see if there are any foods you need to use up first. Pinterest is a great resource for recipes – it also allows you to save your recipes to a “board” rather than needing to print them out every time. Keep tabs on bloggers you’ve gotten recipes from in the past – they are frequently adding to their content. 

Step Three: Plan your week 

Fill in the days of the week with appropriate recipes. Take a look at the recipe and see if there is anything missing. Do you need a side such as a protein, starch or vegetable to complete the meal? Generally we recommend 2 servings of fish, 1 serving of red meat and one meatless meal. The rest of the days can be comprised with other lean sources of protein such as chicken, turkey, pork tenderloin, etc.

Step Four: Compile a grocery list

Once you have your recipes, it’s time to make a grocery list. This step will help save you time and money at the grocery store. Be sure to double check recipes to confirm you have all ingredients needed. It can also help if you organize the items in the general layout of the store ie. all vegetables together, meat together, dairy together, etc. Don’t forget this list when you go shopping! 

Step Five: Prep your Ingredients

Once the grocery shopping is complete, it’s time to prep your ingredients. This step can be as simple or as complicated as you want it to be. You can choose to chop all of your vegetables ahead of time, or you can cook entire meals ahead of time. The goal is to make meal prep as easy as possible for yourself. 

The holiday season does not have to mean rigidity and food rules, but it also doesn’t have to be a free-for-all either. There can certainly be a happy medium of healthful enjoyment. Here are some tips to help stay on track while enjoying the holidays.

Remember your eating habits that have helped you thus far

Just because it can be a chaotic time of year, it does not mean that your nutrition should feel the same. Try to maintain consistency with things that make you feel your This could mean remembering to start the day off with a nutritious breakfast, enjoy balanced snacks between meals, staying hydrated, etc.

Plan ahead for success

One can easily put a tremendous amount of energy into planning for family gatherings and cookie-swaps and seemingly forget about one’s own day-to-day meals and snacks. Remember to set yourself up for success through meal prep and/or menu-planning to avoid last-minute stressors of ‘what am I going to eat for dinner?’. Try to be realistic and establish a game-plan for the week. What can be the most helpful is to look at your calendar to help decide what you have the time/ability to cook during your week vs. items you want to eat that week. Whether you decide to cook food ahead or simply purchase some ready-prepared food to heat-and-eat, both options will save you time and potential stress as well as assurance that you have not lost sight of yourself amidst the holiday chaos.

Start your day off with some activity

Whether a light walk around the neighborhood with friends or a workout video at home, try breaking a sweat! It will give you both an energy boost for the busy day as well as get some endorphins going to start your day off on a positive note.

Listen to hunger/satiety cues and honor them

Try to practice mindful eating and encourage listening to your hunger/satiety cues. Check in with yourself periodically to ask, ‘How am I feeling? Am I hungry? Am I bored? Am I comfortably full?’. By being more attentive to how to food makes you feel, you will be more apt to make smarter choices that make you feel better in the long term.

One of the most important lessons to remember at the holiday table: do not feel guilty!

There are absolutely going to be days/times when you overdo it. Remember, your next meal is your next meal, tomorrow is a new day…meaning to say enjoy your holiday, acknowledge that you ate past the point of fullness or maybe just indulged more than usual, and move past it! Most foods, routines, and/or structure is only temporary while you are celebrating the holidays. Your goal is to enjoy yourself while navigating healthier options/choices that help you to feel your best and reach your nutrition goals. Not feeling so great after an indulgent meal? Try to opt for nutritious choices at your next meal/snack to get back on track but try not to dwell on the past.

Written by Madison Rochford – Dietetic Intern