From a balanced intake of macronutrients to a seasonal diet: how to support your body during the colder months

Every year in November, the international community, nutritionists and healthcare professionals draw public attention to the importance of a balanced diet as part of World Healthy Eating Day (World Healthy Eating Day). The choice of an autumn date is no coincidence: it is precisely in November, with the onset of colder weather and shorter days, that the human body undergoes a period of adjustment and requires special support through high-quality food.

The main aim of this awareness-raising event is to dispel myths about strict diets and help people understand that healthy eating is a daily, accessible and balanced way of life.

The fundamental principles of a balanced diet

Current recommendations from dietitians and the World Health Organisation are based on the concept of the ‘balanced plate’, where every meal contains the necessary nutrients in the right proportions. Healthy eating is not about giving up food, but about making sensible choices.

Supporting your immune system and energy levels in autumn

In November, due to a lack of sunlight and the seasonal drop in temperature, many people find themselves craving high-calorie and sugary foods. Nutritionists advise replacing simple carbohydrates with foods that provide a lasting feeling of fullness and support the gut microbiota, on which the health of the immune system directly depends.

By including fermented foods (such as sauerkraut and yoghurt), sources of omega-3 fatty acids and fibre in your daily diet, your body will find it easier to adapt to the winter season, maintaining high energy levels and resistance to seasonal viral infections.

5 basic principles of healthy eating

Dermatologists, nutritionists and general practitioners emphasise that a healthy diet is not about strict restrictions or starvation, but rather a balanced and varied approach:

1. The ‘healthy plate’ rule: half of each meal should consist of vegetables, herbs and fruit; a quarter should be high-quality protein (fish, poultry, eggs, pulses, cheese); and another quarter should consist of complex carbohydrates (wholemeal cereals, baked potatoes, wholemeal bread).
2. Seasonality and local produce: in November, it’s worth focusing on local autumn vegetables — pumpkin, beetroot, carrots, various types of cabbage (white cabbage, broccoli, cauliflower), turnips, apples and nuts.
3. Healthy fats: You shouldn’t cut out fats completely. The body needs unsaturated fatty acids (Omega-3 and Omega-9), which are found in sea fish, vegetable oils, seeds and nuts.
4. Hydration: in autumn, you may feel less thirsty, but it is still essential to drink a normal amount of clean drinking water or herbal tea to support your metabolism.
5. Minimising ‘junk’ food: limiting ultra-processed foods, fast food, sugary fizzy drinks and excess salt.

Healthy Eating Day reminds us that looking after your diet is the simplest and most accessible way to feel great, stay active and look your best all year round.

This material is for general information purposes only and does not constitute medical advice or a diagnosis. If you have any chronic gastrointestinal conditions or allergies, or if you are considering a specific diet, please be sure to consult your GP or a dietitian.

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