eat right.

Don’t Let Your Diet Fall with the Season

photo by Steve Snyder via Creative Commons

The evenings are getting cooler, leaves are changing color and kids are starting yet another school year. The start of the fall season is an incredibly busy time of year and often our diet efforts get pushed to the back burner as we lament the passing of yet another summer. However, this is a great time of year to ensure your eating efforts are in line with your health goals. By staying on track this fall, you may finally have a non-diet-related New Year’s resolution in 2013!

You planned your summer vacation and planned that back-to-school shopping trip for your picky teenager, but have you planned your diet this fall? As with any worthwhile goal, preparation is the key to success; health- or weight-related goals are no different. If you allow your schedule to get out of control, meal and snack planning often get ignored or become less important. Take moments during this busy time of year to stay on track with your goals. Here are a few simple strategies to stay in a proactive mindset this fall with your diet:

  • When making your child’s lunch for school, make your own lunch. Bringing food from home instead of eating out leads to fewer calories consumed and may be the simple difference you need to be successful with managing your weight this fall.
  • Don’t leave the house in the morning unless you know what you are eating for dinner. Advanced planning of your evening meals will prevent reaction eating, going through the drive through, or throwing another frozen pizza in the oven. Take time each Sunday to plan your dinners for the coming week.
  • Did you know many people over-consume enough calories during their weekend football watching marathons to wipe out an entire week’s worth of dieting? Put more thought into what you and your guests are consuming as you cheer on your favorite team or travel to that out-of-town high school rivalry. No need to exclude all the normal football-fare, just incorporate healthier lower-calorie items based on fruits and vegetables so your team isn’t the only winner.

While planning those lunches, after-school snacks, and weekend feasts, incorporate some of the wonderful fall fruits and vegetables this time of year offers. As the leaves change color, take a moment to add the same color to your diet. Fruits and vegetables with the darkest and most intense hues often have the highest amounts of nutrients. As you see the brilliant reds, oranges, and yellows all around you, make sure your plate mimics the trees and incorporate some of these healthy fall choices:

  • Apples
  • Pears
  • Pumpkins and other winter squash
  • Cranberries
  • Figs
  • Pomegranates
  • Sweet potatoes

Stay proactive this fall and consistently assess how your actions align with your goals. Don’t let this busy time of year cause you to lose focus on your own needs. Take steps each day to ensure success. By putting more thought into your meal-planning and incorporating some of fall’s bountiful harvest, you will ensure leaves aren’t the only things falling this season!

If you would like help this fall with your diet-related goals, please contact me at:


eat right. be fit. live well.

Dr. A


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