The autumn diet changes the decorations on the plate. Colorful, warm soups and cooked vegetables replace salads. Fall diet should be more caloric and full-bodied than in summer. Check what to eat in order to avoid fall chills and infections
Fall dietshould provide he althy calories and pamper with taste. In the fall, when the temperature drops, the body requires more calories to warm up and more nutrients to defend itself against infections.The autumn dietshould therefore abound in warming and nourishing meals that are tempting with taste.
Fall diet - warming soups
Spicy, spicy, velvety - autumn soups are the best way to warm up from the inside. Such a diet will prevent cravings for sweets, both those resulting from the temperature drop and those that are an expression of longing for the sun. Vegetable soups and broths provide energy and warmth that stay in us longer than even the hottest tea. In the autumn diet, it is worth preparing soups from root vegetables: leek, onion, beetroot or their mixtures in our favorite vegetable soup - then we add carrots, parsley and celery to them. Beans and lentils are a very good addition to soups. The latter (especially the delicate red one) works great as a thickener. Because we give up the flour that is added to the soup. Pumpkin soup with ginger is a great, warming autumn soup. You can also, following the example of Chinese cuisine of five alternations, prepare a power soup - that is, energetic broth on poultry and veal, cooked for 4-6 hours. According to the theory of five transformations, long-cooked dishes have an increased energy value (not to be confused with caloric value - the Chinese use a slightly different concept of energy).
Warm breakfast - the basis of the autumn diet
In the fall, forget about sandwiches or limit such breakfasts to one a week. Also, muesli with cold yogurt is not the best proposition. In autumn, it makes much more sense to eat scrambled eggs in the morning (not necessarily with bacon, it's better to make it in a frying pan without fat). This is an autumn diet for traditionalists. People more prone to culinary changes can make their own breakfast soups, such as oatmeal or a mixture of cerealswith the addition of dried fruit and warming spices: ginger, cinnamon and cloves, with a pinch of chili to sharpen the taste. If, despite changing your diet to autumn, you are very drawn to sweets, you can prepare portions of warm millet for breakfast with stewed apples, raisins, a bit of nuts or almonds and warming spices. Millet groats contain valuable vitamins B and E and minerals, it is alkaline and does not contain gluten. It has a slightly sweet taste and soothes cravings for sweets.
Fall diet - supporting immunity
The meals you eat in the fall should provide us with ingredients that keep our immune system fully functional. As much as 80 percent cells responsible for the so-called the body's immune response is in the gut. Therefore, there should be a supply of vitamins and minerals. The autumn diet should include products in which vitamin D is found in large amounts. It plays a huge role in maintaining the efficiency of the immune system. Its deficiency causes that the so-called cells that destroy and remove bacteria and virus. It is more important for our immunity than vitamin C. Vitamin D is contained in fatty sea fish - the most is herring and mackerel, half as much salmon, and even less tuna. Some amounts of vitamin D are also found in eggs and cheese. Vitamin C is also important because we need it to produce glutathione, the most powerful antioxidant in our body. So let's include in the autumn diet rich in vitamin C products: sauerkraut, spinach, rosehips, blueberries, citrus fruits and kiwi. Vitamin A also stimulates immunity, and is provided by carrots, cabbage, broccoli, tomatoes and peppers. Equally important vitamins: beans, sprouts, seeds and nuts. And also valuable minerals - zinc, selenium and iron. Iron contains the most meat. Sprinkle them with parsley as it is best absorbed in the presence of vitamin C. Zinc is found in fish and seafood, legumes, pumpkin seeds, and eggs and soybeans. You'll find selenium in broccoli.
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