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Fall into Smart Portions

Rosanne Rust, MS, RDN, LDN

Fall has arrived and you may find yourself planning get-togethers for football tailgates, fall festivals, or school classroom parties, so I thought this was the perfect time to share some tips to keep things balanced.

  • Balance out the sweet-treat food with a platter of veggies with dip. Make it festive with simple orange quarters, or add a platter of whole grain crackers with cheese, or oat bran pretzel sticks with dip.
  • Offer a variety of beverages on ice - water bottles, apple cider, diet, and regular drinks. Offer mini cans of soft drinks, try mixing up a punch adding seltzer mixed with your favorite fruit drink.
  • Nutrition education starts in the home. Don’t food shame.. It’s adds an unhealthy perspective on eating, and may even promote disordered eating. It’s okay to enjoy a sweet treat on a special occasion. Plan a spread with enough of a few things, rather than too much. Portions matter, so enjoy your favorites in moderation.

Using these simple strategies, we will all be able to enjoy the fall season with family and friends, without sacrificing a balanced diet. Cheers!

In addition to being the mother of 3 sons, Rosanne has nearly 30 years of experience in the food and nutrition field. She is the coauthor of several books, including DASH Diet For Dummies®, which all share her philosophy of balancing healthy eating with exercise and an enjoyment of life's little pleasures. Check out her blog, Chew The Facts, for more on this topic.


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