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Healthy Eating Tips for Fall

Healthy eating, combined with daily exercise and routine care by a health care provider such as; a Chiropractor, Massage Therapist or Acupuncturist are key components to maintaining your overall health and well-being.

Many people find it challenging to stick closely to their healthy eating plan during the summer and fall. Backyard barbecues, outdoor patios, vacations and cottage weekends can easily get a little more indulgent than expected. Fall has quickly arrived, and we now find ourselves surrounded by scrumptious home cooked meals!

Here are some tips to help you achieve a renewed healthy eating plan:

  • Set the tone for a day of healthful eating by drinking one or two glasses of water upon waking and before each meal. Replenishing your body with water helps get your entire system moving – your digestive system, your metabolism and your circulation. Drinking water before eating a meal also helps you feel full and, as a result, can help prevent overeating.
  • Plan to eat five small meals each day: breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner. Eating smaller meals more often helps keep your energy level stable and your appetite under control.
  • Include fruits and vegetables at each meal and snack to fill up on food that aren’t high in calories. Fibre-rich fruits and vegetables also help keep you feeling full longer because theyre digested more slowly than low fibre foods.

Here are some of the best Superfoods for Fall:

Apples
Full of antioxidants
4 grams of dietary fiber per serving

Brussel Sprouts
Loaded with vitamin K
Very good source of folate
Good source of iron

Parsnips
Rich in potassium
Good source of fiber

Pears
Good source of vitamin C and copper
4 grams of fiber per serving

Rutabaga
Good source of fiber
Good source of vitamin C

Cauliflower
Excellent source of vitamin C

Squash
Contains omega-3 fatty acids
Excellent source of vitamin A

Pumpkin
Rich in potassium
More than 20% of your daily recommended intake of fiber
Good source of vitamin B vitamins

Sweet Potatoes
Excellent source of vitamin A
Good source of iron
Anti-inflammatory benefits

Turnips
The roots are a good source of vitamin C
Turnip leaves are an excellent source of vitamins A, K, and folate.

Pomegranates
Very high in antioxidants
Good source of vitamin C and folate

Dates
Low in fat
Good source of fiber
Good source of potassium

Kiwi
More vitamin C than an orange
Good source of potassium and copper

Grapefruit
Good source of lycopene*
Contains pectin which has been shown to lower cholesterol
More than 75% of your daily recommended intake of vitamin C

Tangerines
Good Source of vitamin C
Good source of beta-carotene*

* Lycopene-Lycopene is an antioxidant that is present in red- and pink-colored fruits and vegetables. It has been shown to have heart, blood pressure, prostate, osteoporosis, skin and other benefits in both natural and synthetic forms.

*Beta-carotene-The human body converts beta carotene into vitamin A (retinol) – beta carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.

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