As families gather for fall festivities and back-to-school activities, it’s easy to lose sight of inflammatory risk factors; conversely, making time for healthy choices can be quite hard. And while the season is filled with tempting treats and holiday feasts, there are many delicious and nutritious options you can swap to help alleviate symptoms and improve overall well-being.
For busy families working their way through fall, the right meal plan and dietary management can make a big impact with just a little bit of time invested. Read on to learn how!
Instead of sugary snacks for your kids, try…
- Roasted pumpkin seeds: A crunchy and flavorful snack that is high in antioxidants and healthy fats. Bonus points: they complement fall pumpkin carving and crafting activities perfectly!
- Apple slices with almond butter: A satisfying and balanced treat that provides fiber, protein, and healthy fats. Great for back-to-school kids on the go!
- Dark chocolate: Instead of milk chocolate, consider indulging in a small piece of dark chocolate instead. It contains flavonoids that may help reduce inflammation, so it’s a great swap-out option when Halloween comes around.
When preparing holiday meals, focus on…
- Fatty fish: Salmon, tuna, and sardines are superb sources of omega-3 fatty acids, which have anti-inflammatory properties. Work them in for filling, delicious protein substitutions throughout the season.
- Bright Fruits and Vegetables: Berries, leafy greens, and cruciferous vegetables are packed with antioxidants that help fend off dangerous ‘free radicals,’ a noted contributor to inflammation. Their high fiber content boosts gut health, too, which has been studied quite extensively regarding its relationship with inflammation.
- Whole grains: Brown rice, quinoa, and oats provide sustained energy and help manage inflammation markers. They make for easy additions to any Thanksgiving menu, too!
- Nuts and seeds: Walnuts, almonds, flaxseeds, and chia seeds offer healthy fats, fiber, and antioxidants. Excellent as a snacking option before holiday football.
Wherever you’re at, it’s always best to consult with a healthcare professional or registered dietitian to create a personalized plan that meets your specific needs and goals. By making mindful choices and incorporating inflammation-friendly foods into your fall feasts, you can enjoy the season while supporting your overall health and well-being. Flavor and function are not mutually exclusive!