Tip:

Vitamin D is crucial for senior nutrition in fall and winter as we have fewer opportunities for natural sunlight exposure. Fortified orange juice, milk, oatmeal, and cereals are all good sources.

Turn to the spice rack to stay warm and improve circulation. A pinch or teaspoon (to taste) of a warming spice such as ginger, turmeric, garlic, pepper, cumin, and cayenne will give a healthy and cozy boost to vegetable stews, baked squashes, or meat dishes.

Cold weather brings a desire for hot and satisfying dishes. To stay healthy, yet indulge in seasonal favorites, focus on cooked vegetables and vegetable stews, with healthy grains such as sprouted-grain bread, quinoa, and brown rice. Enjoy good-for-you seasonal desserts such as homemade pumpkin or sweet potato pie, or several pieces of heart-healthy dark chocolate for a serotonin boost -- the "happiness" chemical.

Simple and Delicious Fall Recipe: Tofu Scramble

A tofu scramble is a quick, easy recipe for breakfast or a simple dinner on a cold day.

Ingredients:

Tofu
Onions
Spinach
Peppers
Spices of choice

Instructions:

Saute one cup of sliced onions, spinach, and peppers, then add one cup of mashed tofu.
Top with a mix of spices to taste, such as half a teaspoon each of garlic, black pepper, cumin, cayenne, and ginger. Add half a tablespoon of turmeric for a healthy boost and golden color.

Note:

This is a mild spice combination, suitable for most palates. Serve with hot buttered toast or hash browns.

In fall, seniors can enjoy seasonal root vegetables like potatoes, rutabaga, squash, and beets. These hearty and healthy traditional vegetables are filling and satisfying when baked for meals on colder days. Fall is also harvest time when you will often be able to find super-fresh local fruits such as apples and pears which are full of vitamins and healthy fiber to promote good digestion.

Tip:

Bake sliced apples and pears with a sprinkling of sweet, warm spices such as cinnamon or nutmeg. Top with a simple, healthy crumble of toasted baked oatmeal, chopped walnuts, and maple syrup, for a warm and satisfying treat packed with fall flavor and nutrition. Older adults, like everyone, will benefit from making the additional effort to stay active in fall. Bundle up for a brisk walk outdoors with a steaming travel mug of black tea, or do simple stretches and weight-lifting indoors after rising. Check with your doctor about the right exercise program for you, or visit one of our sites near you for fun social senior exercise classes and activities.

Tip:

Consistent daily exercise, even in small amounts or for short time periods, will strengthen and fortify you on cold days and promote healthy blood circulation to keep your hands and feet warm.

Healthy fats in your diet protect your heart and give you an energy boost. Add omega-3 fatty acid sources such as avocado, coconut oil, olive oil, flax seeds, chia seeds, leafy vegetables, and walnuts to your snacks and meals. Check food co-ops in your area for the best prices.