Fall Reset Challenge: 20 Ways to Get Back on Track
By Lizzie Streit, MS, RDN, LD
While cooler temperatures and fall colors are a pleasant change from summer heat, those aren’t the only benefits of autumn! The start of a new season presents an ideal opportunity to refocus on routines and adjust your diet to meet your health goals.
For many people, summer is a time of extra indulgences. Before these become habits that continue into the winter, take advantage of the turn of seasons to set new goals and prioritize healthy living. Your future self will thank you! If you need inspiration, here are 20 ways to get back on track this fall.
1. Focus on what to add, not subtract.
If you’re following a 1200 calorie diet, it’s easy to get caught up on cutting out foods. However, this mentality can lead to increased cravings for what you restrict and overeating as a result. Instead, think about all of the seasonal foods you can add to your meals that are both delicious and nutritious. Get excited about bean chili, vegetable soups, fall salads, and crisp apples and take your mind off the idea of cutting out favorite foods.
2. Embrace fall produce.
Fall is a wonderful time of year to enjoy seasonal produce! Apples, Brussels sprouts, pumpkin and other winter squash, root vegetables, and dark leafy greens are especially abundant in autumn. These foods are loaded with fiber, vitamins, minerals, and beneficial compounds like antioxidants.
3. “Pumpkin” spice doesn’t always mean healthy.
Pumpkin provides beta-carotene, vitamin C, and potassium, micronutrients that support immunity, eye health, and heart health. While fall’s signature squash is a low-calorie, nutritional powerhouse on its own, everything with pumpkin isn’t always healthy. Many pumpkin-flavored foods may only have small amounts of it alongside lots of added sugar. Instead of packaged snacks, consider making healthier pumpkin baked goods or soups to get your pumpkin fix.
4. Include immune-supporting foods.
With colder temperatures and more time spent inside comes colds, flus, and other sicknesses. Fortunately, the foods in season in fall provide nutrients that support the immune system like vitamin A and C, zinc, and fiber. Incorporate roasted winter squash to meet vitamin A needs (in the form of beta-carotene), try shredded Brussels sprouts for vitamin C, and sprinkle soups and salads with pumpkin seeds for zinc. It’s harder to get enough vitamin D, another immune-supporting nutrient obtained from the sun, in the fall and winter. To maintain adequate levels, include egg yolks, fatty fish, and fortified milk in your diet and speak with your healthcare provider about the possible need for a supplement.
5. Make healthy swaps for Halloween.
Although spooky season covers all of October, Halloween is just one day. Avoid the temptation to buy Halloween candy early, and limit treats to the single day of festivities. If you have multiple parties for the holiday, consider bringing a healthier option to enjoy. Make a vegetable tray in the shape of a Jack-o-lantern, with cucumbers for the eyes, mini bell peppers for the nose, broccoli for the teeth, celery for the stem, and baby carrots for the rest.
6. Make this crunchy snack while carving pumpkins!
Speaking of Jack-o-lanterns, carving pumpkins presents the perfect opportunity to munch on a healthy snack—roasted pumpkin seeds. Scoop the seeds out of your pumpkin and rinse them in a strainer under running water while you pull off any extra stringy flesh. Pat the seeds dry then transfer them to a lined baking sheet. Toss with olive oil and salt and roast at 350 degrees F for 15 to 20 minutes.
7. See fall colors on foot.
Fall is an incredibly pleasant time to be outside without summer humidity or frigid cold temperatures. Consider leaf peeping as a way to enjoy the weather and get some exercise. Research the best spots to see fall colors that include a hike or walking path, invite a friend, and get moving!
8. Join a fall workout challenge.
If exercise classes are more your speed, see if your gym or favorite studio is offering a fall workout challenge. Even better, ask a friend to join you so that you can keep each other accountable and have fun at the same time.
9. Try indoor activities without screens.
When the days are short and cold, it’s more tempting than ever to stay inside to watch movies or browse the internet. However, too much screen time makes it easier to mindlessly snack and may even interfere with sleep. While you can still enjoy your favorite shows, include some other activities to mix it up and prevent the negative effects of too much screen time. Get lost in a puzzle, new book, or art project, and leave the snacks in the kitchen.
10. Don’t forget about water.
Staying hydrated in the fall is still important, even if you don’t feel as thirsty as you would on a hot summer day. Remember to keep a water bottle with you throughout the day. If plain water doesn’t sound too enticing, sip on herbal teas and enjoy broth-based soups to meet your fluid needs.
11. Keep soups low-sodium.
Soups can be nutritious options for the colder months, especially when they’re veggie-loaded and made with broths instead of cream. But depending on the type, they can be a source of too much sodium that’s associated with high blood pressure in excess amounts. If you’re making your own, choose low-sodium broths and beans with no added salt. When purchasing store-bought options, look for those with lower sodium levels (under 500 mg per serving) whenever possible.
12. Include seasonal treats in moderation.
If a pumpkin spice latte, apple crisp, or caramel apple is your favorite part of fall, don’t deprive yourself. Instead, enjoy them in moderation. Have a pumpkin spice latte once or twice a month instead of a few times a week, bake apple crisp for a special occasion, and keep the caramel apples for your Halloween party. After all, balancing the foods that bring you joy with more nutritious options is still doable even when trying to lose weight.
13. Embrace chili season.
There’s nothing better than a bowl of chili on a crisp fall day. While some varieties are less healthy than others, chilis are generally nutritious and high in fiber and protein. Consider using turkey instead of beef to cut down on total fat, use beans without added salt or sugar, and add bell peppers or carrots for extra veggies. Forego the cornbread or biscuits on the side and opt for a baked sweet potato instead.
14. Try these alternatives for apple crisp and pumpkin pie.
If you love crisps and pies but tend to overeat them in the fall, enjoy the real deal at holiday meals and try a healthier version when there’s not a special occasion. Enjoy baked apples stuffed with oats, pecans, and cinnamon and pumpkin chia pudding with coconut milk.
15. Keep spiced teas on hand.
Apple cider, sweetened lattes, and hot cocoa are popular during autumn, and for good reason…they’re delicious. While enjoying them on occasion can fit into your healthy eating plan, reach for spiced herbal teas with fall flavors when a craving hits.
16. Gobble up a balanced plate on Thanksgiving.
A highlight of harvest season, Thanksgiving is a much-anticipated celebration centered around food. It’s important to enjoy the day with your loved ones, but you can still stick to your health goals while celebrating. An easy tip is to fill half your plate with vegetables (especially non-starchy options), add turkey to a quarter of the plate, and finish it off with carbohydrates.
17. Try a lightened-up version of your holiday favorite.
If you’re bringing a dish for Thanksgiving, plan on making a lighter version. Instead of creamy green bean casserole, try roasted green beans with pecans. Make mashed squash with less butter and sugar than sweet potato casserole, or whip up lightly sweetened homemade cranberry sauce instead of bringing canned.
18. Take advantage of shorter days to improve your sleep hygiene.
While you don’t necessarily need to hibernate, focusing on rest is a good goal for the fall. Shorter days and cooler temperatures may make it easier for you to sleep well. So instead of watching that extra episode before bed, take the darkness as a sign to hit the hay.
19. Keep stress under control.
The upcoming holiday season can be exciting and fun but may also come with stress, overwhelm, and burnout. Make your mental health a priority by keeping a manageable schedule and carving out time for yourself.
20. When in doubt, batch cook!
Fall recipes are easy to cook in bulk and stash in the freezer to save time on busy nights. Next time you make a soup or healthy casserole, double the recipe and save half for later. It’s a great way to stick to your healthy eating goals and avoid takeout or fast food when you’re crunched for time.
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