Healthy Habits to Fall Back on This October – From a Registered Dietitian

jackiehptla
Oct 2, 2025
3 min read

If you’ve been following along here for a while, you’ll know that nutrition is never just about food—it’s about the daily habits that shape how we feel. The fall season is a great reminder of this. As the weather cools, the days shorten, and the rhythms of life shift, our routines change. These changes can either throw us off or give us a fresh opportunity to reset.

This October, I’m sharing a few simple, realistic habits you can bring into your daily life. These aren’t restrictive rules—they’re small, nourishing practices that make you feel balanced, energized, and more present this season.

Mindful Movement: Go for a No-Phone Walk Through Crunchy Leaves

Fall has a built-in soundtrack: the crunch of leaves under your shoes. Leave your phone behind and take a short walk outside. Research on mindfulness and stress management shows that unplugged walks reduce stress levels, help regulate mood, and improve attention (1). Even 10–15 minutes daily can shift your nervous system into a calmer state.

Fall Fiber: Add Seasonal Sources to Your Meals

Fiber is one of the most under-consumed nutrients in the U.S.—with 90% of women and 97% of men falling short of recommendations (2). October is a great time to add it in with seasonal foods. Black bean chili, roasted sweet potatoes, Brussels sprouts, apples, oats, and raspberries are all delicious fall-friendly options. Fiber helps regulate digestion, balances blood sugar, and keeps you fuller longer—making it a cornerstone habit for the cooler months.

Balanced Indulgence: Add Your Favorite Candy to a Plate

Halloween candy is everywhere in October. Instead of avoiding it, normalize it. Research on restrictive eating patterns shows that the more we try to restrict certain foods, the more likely we are to crave and overeat them later (3). By enjoying a piece of candy alongside a balanced meal—like a sandwich with veggies or chicken with roasted potatoes—you remove the “forbidden” feeling. This helps you enjoy sweets in moderation without guilt.

Energy First: Eat Breakfast Before Your Fall Coffee

Pumpkin spice lattes and maple cold brews feel like the essence of fall—but drinking coffee on an empty stomach can lead to blood sugar spikes and energy crashes. A balanced breakfast with protein and fiber first (think Greek yogurt with fruit and granola, or eggs with whole grain toast) helps stabilize energy and keeps cravings in check throughout the day (4). Coffee is still enjoyable, but now it’s a complement, not the main act.

Pumpkin Power: Try a New Recipe

Pumpkin isn’t just for pie. Rich in vitamin A, antioxidants, and fiber, pumpkin puree adds nutrition and cozy flavor to so many dishes. Try stirring it into oatmeal, adding it to pasta sauce or chili, baking pumpkin muffins, or blending it into smoothies. Beyond nutrition, seasonal cooking itself creates comfort and helps you connect more deeply with the rhythms of the season.

Final Thoughts

October is a month of transition—back to school routines, cooler weather, shorter days. By leaning into mindful movement, fiber-rich meals, balanced indulgence, steady energy and seasonal cooking, you can create simple habits that support your health without feeling overwhelming. Balance, not perfection is what helps us thrive.

FAQs

1. Why focus on fiber in fall?

Fiber supports gut health, stabilizes blood sugar, and helps with satiety. Fall foods like beans, oats, apples, and roasted veggies make it easy to add fiber naturally.

2. Can I really eat candy and still be healthy?

Yes. Incorporating candy in moderation as part of balanced meals helps reduce the “all or nothing” mindset and prevents overeating later.

3. What’s a quick breakfast idea before coffee?

Whole grain toast with nut butter and banana, or Greek yogurt with berries and nuts, both offer protein and fiber for steady energy.

4. What are some savory ways to use pumpkin?

Pumpkin puree can be added to pasta sauce, chili, soups, or even hummus. It adds creaminess and nutrients without overpowering flavor.

5. Why are no-phone walks so effective?

They give your brain a break from constant stimulation, reduce stress, and improve mindfulness, helping you feel more grounded in your day.

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