Let’s start by defining ‘clean eating.’ Simply put, it’s a nutritional approach that emphasizes consuming whole, minimally processed foods in their most natural state. FASTer Way CEO and founder Amanda Tress likes to say, "If it has a mother or comes from the ground.” Whole food choices provide nutrient-dense options while avoiding artificial additives, preservatives, and excessive sugar. 

The shift in seasons brings a natural change in the foods available to us. Our bodies and the environment undergo significant changes as temperatures drop and daylight hours decrease. The produce that becomes abundant during fall and winter isn't just a coincidence of nature—it's perfectly aligned with our shifting nutritional needs during these seasons. By focusing on seasonal produce, we're providing our bodies with the specific nutrients needed to thrive in colder weather.

Clean eating during fall and winter not only helps you continue to burn fat and build muscle, it also supports optimal health, boosts immunity, and helps maintain energy levels. By choosing seasonal produce, you're also likely to consume foods at their peak nutritional value and flavor.

Let’s walk through the best options in the next few months and how they fuel your body.

‍Key Produce:

- Vegetables: Pumpkin, sweet potatoes, Brussels sprouts, cauliflower, beets, parsnips

- Fruits: Apples, pears, cranberries, pomegranates, figs

‍Why These Choices Matter

Immune System Support 

As temperatures drop and cold and flu season begins, fall produce provides crucial immune support. For instance, pumpkins and sweet potatoes are rich in beta-carotene, which the body converts to vitamin A—essential for maintaining the mucous membranes that act as our first line of defense against pathogens.

Clean Eating Tip: Opt for whole pumpkins and sweet potatoes instead of canned versions to avoid added sugars and preservatives. Roast them with a drizzle of cold-pressed olive oil for a clean, immune-boosting side dish.

Antioxidant Power

Fall fruits like pomegranates and cranberries are packed with antioxidants. These compounds help combat stress, which tends to increase as our bodies adjust to colder weather and less sunlight. And, as we know, stress can impact the cortisol hormone which can lead to more fat storage instead of fat burn, especially around the midsection. Regular consumption of these fruits can support heart health and potentially reduce inflammation.

Clean Eating Tip: Choose whole fruits over juices to retain fiber and avoid added sugars. Sprinkle fresh pomegranate seeds over your morning oatmeal or add fresh cranberries to homemade trail mix for a clean antioxidant boost.

‍Clean Eating Strategies for Fall and Winter

1. Prioritize Whole Foods: Choose whole fruits and vegetables over pre-cut or processed versions. This ensures you're getting all the fiber and nutrients without any unwanted additives.

2. Cook from Scratch: Use seasonal produce to make homemade soups, stews, and roasted vegetable dishes. This allows you to control ingredients and avoid the excess sodium and preservatives often found in pre-made versions.

3. Mindful Snacking: Replace processed snacks with seasonal fruits and vegetables. Apple slices with almond butter or roasted pumpkin seeds make excellent clean eating snacks.

4. Read Labels: When purchasing any packaged foods, read labels carefully. Choose products with minimal, recognizable ingredients.

This approach to eating clean isn't just about avoiding processed foods—it's about syncing with nature's rhythms for optimal health and wellbeing, making the most of what each

You can take the guesswork out of meal planning and choosing the right foods by following FASTer Way to Fat Loss. We provide the meal plan, the recipes, the grocery list and keep you on track by strategically pairing meals with workouts for optimal fat burn. Join our next round!