SHA Magazine Healthy Nutrition

The seasonal foods you should be eating this autumn!

SHA Wellness Clinic
October 19, 2017

Autumn is in full swing and just like our wardrobe selection changes with the seasons, so should our diet! Why? Because our bodies need to change throughout the seasons, so, eating a salad in winter would be the equivalent of wearing a bikini when the temperatures are cold. Unless you’re living in a tropical country, the idea of wearing swimwear in winter sounds crazy. So should eating salads and tropical fruits!

“Eating a salad in winter would be the equivalent of wearing a bikini when the temperatures are cold.”

So what should one be eating at this time of year? As the temperatures drop, we need to nourish and warm the body from the inside, to balance the yin and the yang. If we’re eating ‘cold’ foods, also known as yin foods, such as fruits, raw vegetables, salads and cold drinks, we’re overpowering the yin, leaving us feeling cold from the inside out and more prone to falling ill. Therefore, the colder months are all about eating the grounding and nourishing yang foods that are going to balance our hormones, strengthen our immune system, boost our energy and feel well all rounded.

What foods should we be eating in autumn/winter?

Most importantly, in Traditional Chinese Medicine, it’s about eating seasonally and locally. That is the rule of thumb. The following foods are the ones that are in season now and that should be a part of our diet:

  • Root vegetables: carrots, squash, pumpkin and sweet potato
  • Whole grains: brown rice, quinoa, oats and millet
  • Legumes: beans, chickpeas, lentils, soybeans.
  • Green vegetables: broccoli, spinach, kale, celery, rocket and artichokes
  • Fruit: apples, pomegranates, citrus fruits and pears
  • Fish: sea bass, cod, sole and haddock
  • Herbs: ginger, turmeric, cinnamon, rosemary, thyme, basil and dill.


What does the perfect meal plan look like?


  • Start with a nourishing and warming porridge made with pre-soaked oats, plant-based milk, grated apple, ginger and cinnamon and some nuts and seeds of your choice.


  • Combine some sort of grain with root vegetables, legumes and a side of green vegetables to make a macro bowl.



  • Prepare a warm soup with vegetables and legumes or grains.


  • Steam or bake a fish of your choice with a side of vegetables


In between snacks:


Tip: You can switch up your meals by having grains in the evening and a lighter lunch consisting of a soup or warm salad. It’s up to you to decide how you want to distribute your meals.


Adapting your diet to the seasons is crucial for you health and wellbeing, both physical and mental. Feel energised throughout the day and avoid getting sick this winter!



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