The Wellness Reset: Nutrition Tips

Reset Your Plate 

Welcome readers of my Fit Over 50: The Wellness Reset Magazine! Fall is the perfect time for a little nutrition refresh! As the seasons change, I love looking at my meals with fresh perspective by asking myself, “What can I ADD to make this meal even more nourishing?” One of my favorite ways to do that is to eat the rainbow! Filling your plate with colorful, whole foods gives you a beautiful variety of fruits, vegetables, fiber, and nutrients.. which makes healthy eating much more exciting.

Eat the Rainbow

Think of your plate as a canvas! Instead of reaching for the same foods every day, try adding a few different colors whenever you can. Red tomatoes, orange sweet potatoes, yellow peppers, green broccoli, purple cabbage, blueberries, kiwi, and leafy greens can all bring something different to your plate.

No need to overcomplicate it.. if your breakfast is usually oatmeal with berries, keep it! Simply add ground flaxseed and chia seeds for extra fiber, then switch up your fruit. Try sliced kiwi one morning, plums the next, or apples with a sprinkle of cinnamon. Suddenly, your familiar breakfast feels brand new!

My fall nutrition challenge: Try adding one new colorful whole food to your plate each week. You may discover a new favorite!

Think About the Pairing, Not Just the Food

One of the easiest ways to build a satisfying meal is to think about what foods work well together. Instead of asking, “What should I eat?” ask, “What can I pair with it?” For example, if you love a quick lunch of seaweed snacks and tinned fish, add sliced cucumber, avocado, edamame, or shredded carrots for extra color and crunch. Add a squeeze of lemon and sesame seeds, and you've turned a simple pantry meal into a nourishing little bowl!

Or maybe dinner is your favorite baked chicken. Add roasted Brussels sprouts and sweet potato for a colorful plate, then drizzle everything with olive oil and fresh herbs. Simple, seasonal, thoughtful ingredients + thoughtful pairings = a meal that feels complete. Sometimes, all it takes is one seasonal ingredient to make an old favorite feel exciting again.

Try adding roasted squash to your grain bowl, pears to a fall salad, pomegranate seeds to yogurt, or sautéed greens to your favorite pasta dish. Even swapping your usual herb or sauce can completely change the flavor. I love this approach because it keeps healthy eating both interesting and nutritious! 

Build a More Colorful Plate

When I'm putting together a meal, I love to think about three things: color, protein, and plants.

Start with a colorful base of vegetables or fruit, add a satisfying protein, and then layer in healthy fats and whole-food carbohydrates as needed. Think grilled salmon with roasted broccoli and sweet potato, or lentils with colorful roasted vegetables and avocado.

And for women navigating menopause, remember the importance of protein and fiber-rich foods. Meals that include satisfying, slow-digesting sources of protein - like fish, eggs, Greek yogurt, beans, lentils, chicken, or tofu - can help make meals more filling and may help you avoid that “I'm starving!” feeling that can lead to excessive snacking and cravings later.

The goal isn't perfection. It's creating meals that satisfy you and give your body what it needs.

You Have Room to Enjoy Something Sweet! 

Healthy eating should still be FUN - and yes, of course I absolutely believe there's room for a little sweet treat!

One of my favorite simple recipes is this delicious Date Night Sweet. It takes just 10 minutes to prepare, requires only a handful of ingredients, and you can customize the toppings to enjoy your favorites.

Date Night Sweets

Prep Time: 10 minutes

Ingredients:

• Medjool dates
• Peanut butter
• Maldon or flaky sea salt
• Your favorite toppings: chopped nuts, raspberry puree, pistachios, or even a little grass-fed organic butter

Directions:

1. Remove the pits from the dates and carefully cut them open or in half.

2. Fill each date with a drizzle of peanut butter and your toppings of choice.

3. Sprinkle with a little flaky sea salt.

4. Place in the freezer until firm.

5. Let thaw for about 10–15 minutes before enjoying!

These little bites are sweet, salty, creamy, and crunchy all at once! They make such a fun afternoon treat or a little something sweet after dinner.

Your Fall Nutrition Reset

This season, let's take the pressure OFF of eating perfectly and put the focus on eating thoughtfully. Add a new color. Try a seasonal ingredient. Pair your foods with a little more intention. Add protein and fiber to meals to help keep you satisfied. And most importantly, choose foods that nourish you and bring you joy!! And if you are looking for MORE inspiration and healthy tasty recipes.. there are over 400+ breakfasts, lunches, dinners, smoothies, and snacks in my Membership!! 

So this fall, I challenge you to eat the rainbow, mix things up, and have fun in the kitchen. Your body... and your taste buds... will thank you! 

Here's to colorful plates, happy bellies, and feeling your very best this season!

xoxo, Denise