When year season changes, especially if there are marked changes in daylight hours and temperature, we think about adjusting our eating habits. The progressively shorter, cold and rainy days invite us to be at homes (this autumn of 2020 we also have this duty) and to eat comforting meals, so typical of the Portuguese diet, such as soups, stews, oven dishes and even desserts or snacks with different fruits - from the season - that are no longer so refreshing. A more sustainable behavior Changing our eating habits following the changing seasons and the production seasonality is also a practice associated with a more sustainable behavior. For this reason, we must prioritize the consumption of locally produced food at its own station. But there are other issues to consider. Seasonal fruits, seasonality, and nutritional characteristics In fact, when it comes to vegetables and fruits, those of local production are those that bring together the ideal conditions for growth and maturation. In most cases, they are harvested in a state of maturity close to that suitable for consumption, as the harvest requirements for conservation and transport over long distances, as between continents, are not necessary. It is also frequently questioned if the vegetables and fruits consumed during in its production season have a higher nutritional wealth. It is well known that it is after harvesting that vegetables and fruits have its better nutritional characteristics and that micronutrients are lost over time. This is one of the reasons why frozen vegetables and fruits are excellent alternatives. Although their texture, flavor and smell are altered, freezing prevents them from losing their nutritional characteristics. However, if a fruit has been on the shelf for a few days at the store where you do your shopping or even in your fruit bowl at home, this is no reason to stop consuming it, as the loss of nutrients that occurs during that period is tiny. The fruits of autumn In autumn, chestnuts, persimmons, pomegranates, and grapes arrive. It is also an important season for apples and pears, bananas from Madeira and pineapples from the Azores . Remember for example that you can use: Chestnuts for roasting in the oven instead of potatoes, as they are rich in starch (slow-digesting sugar); Mature persimmons to prepare a parfait with plain yogurt, homemade granola, and cinnamon; Apples to sweeten oatmeal porridge, to bake and have a hot and different dessert and to make a cooked puree that accompanies a roast meat dish; Pomegranates to enrich salads, yogurt, or even to eat just as a snack. And, speaking of a snack, do not forget the oilseeds - walnuts, almonds - and the dried fruits – figs. They are an excellent idea, for example, on a special occasion, to give the family a healthy and autumnal entrance. Enrich your palate and guarantee your daily supply of vitamins, minerals, and fiber with seasonal fruits. Author : Drª. Rita Ferreira da Silva More about the nutrition team at Hospital da Luz network The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
