As the summer draws to a close and the days get shorter, it’s natural for both our routines and our plates to shift. Eating seasonally isn’t just about variety – it’s about getting the freshest, most nutrient-dense produce your body can use, especially as the seasons change and your training and recovery needs evolve.
Here’s what to fill your fridge with now we’ve moved into the autumn…
Why Seasonal Eating Matters
Eating with the seasons has a number of benefits:
Nutrient density: Fruit and vegetables grown in season are packed with vitamins, minerals, and antioxidants.
Better taste: Seasonal produce tastes better, often sweeter or more vibrant, because it hasn’t been stored or transported long distances.
Supporting your training: The foods available in autumn and early winter can help support immunity, recovery, and energy levels as your training routine adapts to shorter, colder days.
Sustainability: Choosing seasonal produce reduces the carbon footprint associated with out-of-season imports.
What’s in Season Now
As we move into autumn, look out for these nutrient-rich options:
Root vegetables: Carrots, beetroot, parsnips, and turnips. Great for fibre, vitamin A, and minerals. Roast, steam, or mash them to complement your meals.
Brassicas: Broccoli, cauliflower, Brussels sprouts, and cabbage. Packed with antioxidants and vitamins, perfect for supporting recovery and immunity.
Pumpkin and squash: These are excellent sources of beta-carotene and complex carbohydrates, giving you sustained energy for training.
Apples and pears: High in fibre and natural sugars, ideal for snacks or adding sweetness to breakfast or dessert.
Berries (late varieties) and grapes: While summer berries fade, some late-season options are still available for antioxidants and vitamins.
Leeks and onions: Add depth and flavour to meals while providing immune-boosting compounds.
How to Adjust Your Plate
Increase warming, cooked meals: As temperatures drop, soups, stews, and roasted dishes help maintain energy levels and comfort.
Focus on fibre and complex carbs: Seasonal root vegetables and squash provide sustained energy and keep digestion healthy.
Boost your greens: Include brassicas with your meals to support recovery, bone health, and immunity.
Add fruit for snacks: Apples and pears make great portable options, while berries can enhance smoothies or oatmeal.
Rotate proteins: Seasonal meals pair well with lean meats, fish, eggs, or plant-based options to ensure muscle recovery and growth.
Quick Tips for Autumn Eating
Shop at local farmers’ markets or stores that stock seasonal produce – fresher food = more nutrients.
Plan simple meals around seasonal veg, roasting, steaming, or stir-frying for quick prep.
Experiment with warming spices like cinnamon, ginger, and nutmeg – they complement autumn flavours and may help with digestion and circulation.
The Takeaway
Your nutrition should evolve with the seasons, just like your training. Focusing on autumn’s seasonal produce helps you fuel your workouts, recover effectively, and stay healthy as the cooler months approach. Eating seasonally doesn’t have to be complicated – just aim for variety, colour, and freshness on your plate.
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