Is everyone around you sniffing and coughing? Maybe you caught a little virus yourself? Autumn has started again, the season of colds and fevers. Nutrition is important throughout the year, but especially in autumn it needs a bit more attention. Healthy eating is the key to a good resistance. We will give you some tips.

Eat the rainbow

First of all, it’s important to get enough nutrients in. This means eating enough fruits and vegetables. Try to vary: did you know that orange fruits and vegetables contain a lot of vitamin A and green vegetables a lot of minerals? By varying in colours you know that you will probably get enough nutrients in. However, it wouldn’t hurt to take some supplements in the autumn and winter months, for example, some extra vitamin D or a multivitamin.

Healthy guts

Our intestines are often underestimated when it comes to health and well-being. Intestinal problems can have a big effect on your mental health and your lifestyle, but also play a big part in your overall health. Did you know that your immune system is in your guts? Eat foods high in fiber (for example whole grain products, vegetables, fruits and legumes) and drink plenty of water. Occasionally have some foods with (added) probiotics. Probiotics are bacteria that have been scientifically proven to have health benefits and are safe, it’s sometimes added to dairy products.

Drink enough!

Drinking enough is very important. When you don’t, your body does not have the fluid to eliminate waste out of your body. It doesn’t really matter what you drink (no alcohol of course!), but the healthiest options are water, tea or black coffee.

Eat according to the season

Vegetables and fruits of the season are mostly healthier than imported fruits and vegetables. This is because the time between the country and your plate is shorter and it therefore had less time to lose nutrients. Another advantage of seasonal products is that it’s a lot cheaper and better for the environment. Examples of seasonal vegetables and fruits in autumn are:

• Kale
• Endive
• Pumpkin
• Carrot
• Pear
• Plums

NiceDay: put some extra thought in your diet this season. Do you have difficulty eating 2 pieces of fruit or vegetables a day? Plan this in your Daily Planner for a reminder.