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Fall is a beautiful time of year, with its crisp air, changing leaves, and seasonal produce. It's also a great time to focus on healthy eating, especially for people with lupus. Eating a healthy diet can help manage lupus symptoms, improve overall health, and reduce the risk of complications.
Here are some tips for eating healthy in the fall:
1. Focus on seasonal produce.
Seasonal produce is not only more flavorful and affordable, but it's also packed with nutrients. When you eat seasonal produce, you're getting the freshest fruits and vegetables that are in season.
Some of the best fall produce to include in your diet include:
Apples
Pears
Grapes
Pumpkin
Sweet potatoes
Butternut squash
Brussels sprouts
Cranberries
2. Make whole grains a staple of your diet.
Whole grains are a good source of fiber, complex carbohydrates, and vitamins and minerals. They can help you feel full and satisfied after eating, and they can also help regulate your blood sugar levels.
Some good whole grains to include in your diet include:
Brown rice
Quinoa
Oats
3. Choose lean protein sources.
Lean protein sources are low in saturated fat and calories, and they're a good source of essential amino acids. Protein helps build and repair muscles, and it's also important for a strong immune system.
Some good lean protein sources to include in your diet include:
Chicken
Fish
Beans
Tofu
Lentils
4. Limit processed foods and sugary drinks.
Processed foods and sugary drinks are high in unhealthy fats, sugar, and sodium. They can also be low in nutrients. Eating too many processed foods and sugary drinks can contribute to weight gain, inflammation, and other health problems.
Instead of processed foods and sugary drinks, choose whole, unprocessed foods whenever possible. Drink plenty of water throughout the day to stay hydrated.
5. Get creative with your meals and snacks.
There are many delicious and healthy ways to enjoy fall produce. Here are a few ideas:
Breakfast: Add apples, pears, or grapes to your oatmeal or yogurt or top with pumpkin butter and walnuts.
Lunch: Make a salad with roasted Brussels sprouts, sweet potatoes, and cranberries. Pack a corn tortilla with grilled chicken, avocado, and salsa.
Dinner: Roast butternut squash soup or pumpkin chili. Make a lentil stew with Brussels sprouts and carrots.
Snacks: Enjoy apples with peanut butter, pears with cheese, or grapes with almonds. Make a trail mix with pumpkin seeds, sunflower seeds, and dried cranberries.
Eating healthy in the fall doesn't have to be complicated or time-consuming. By following these tips, you can enjoy the delicious and nutritious foods that fall has to offer.
Additional tips for people with lupus:
Eat small, frequent meals. This can help to prevent blood sugar swings and fatigue.
Choose anti-inflammatory foods. Foods such as omega-3 fatty acids, fruits, vegetables, and whole grains can help to reduce inflammation.
Limit processed foods, sugary drinks, and unhealthy fats. These foods can trigger inflammation and worsen lupus symptoms.
Get enough vitamin D. Vitamin D is important for a strong immune system, and it can also help to reduce inflammation. Talk to your doctor about getting a vitamin D supplement if you need one.
If you have any questions or concerns about eating healthy with lupus, schedule a call with me to get started
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