Abbie Tomson
Midwife MSc, BSc, Yoga Teacher, Project Lead at All4Birth
@enevlorel @All4Birth
Summary
As the leaves turn and the temperatures drop, autumn brings a bounty of nutrient-rich foods that can be especially beneficial for women in various stages of motherhood, from preconception to postnatal care, and for feeding toddlers. Seasonal produce like pumpkins, squash, apples, and root vegetables are delicious and packed with vitamins and minerals that support overall health, boost immunity, and encourage healthier lifestyle changes during the cooler months.
Preconception: Nourishing Your Body with Autumn’s Bounty
For women trying to conceive, autumnal foods can boost fertility and prepare the body for pregnancy. Foods like pumpkin seeds, which are rich in zinc, support healthy hormone production and improve reproductive health. Sweet potatoes and carrots, abundant in beta-carotene, help regulate menstrual cycles by promoting optimal hormone function. Incorporating leafy greens like kale and spinach provides folate, a crucial nutrient for preventing neural tube defects in early pregnancy.
Tip: Use the cooler weather as an opportunity to get outside and engage in gentle exercise, such as brisk walking or hiking in nature. The fresh air and natural light can improve mood and reduce stress, both of which are important for fertility.
Pregnancy: Supporting a Healthy Pregnancy with Seasonal Superfoods
During pregnancy, it’s important to focus on nutrient-dense foods that support both maternal and baby health. Autumn vegetables like squash and pumpkins are excellent sources of vitamins A and C, which support the development of the baby’s immune system and help protect against infections. Apples, rich in fibre and antioxidants, can aid digestion and help manage common pregnancy-related issues like constipation.
Root vegetables such as carrots, beets, and sweet potatoes are packed with essential nutrients like potassium and folate, which contribute to healthy blood pressure and reduce the risk of birth defects. Additionally, the natural sweetness of these vegetables can help satisfy sugar cravings more healthily.
Tip: Take advantage of the cooler weather to prepare hearty soups and stews using these seasonal vegetables. Not only are they warming and comforting, but they also make it easy to incorporate a variety of nutrients into one meal. You could also make more than you need and pop into portioned sizes in your freezer for when the baby is born!
Postnatal: Replenishing Nutrients for Recovery and Milk Supply
After giving birth, a mother’s body requires extra nutrients to recover and to produce breast milk. Autumn foods like oats, known for their lactation-boosting properties, can be a great addition to a postnatal diet. Oats are high in iron, which helps prevent anaemia—a common issue after childbirth.
Pumpkins and squashes, rich in vitamins A and C, help with tissue repair and boost the immune system, which is crucial during the postpartum period. Additionally, dark leafy greens provide calcium, essential for bone health and replenishing stores depleted during pregnancy.
Tip: Create simple yet nourishing meals like pumpkin oatmeal or roasted root vegetable salads to ensure you’re getting the nutrients needed for recovery while also enjoying seasonal flavours.
Feeding Babies* and Toddlers: Building Immunity and Healthy Eating Habits
*Over the age of six months
As your baby and/or toddler begins exploring new foods, autumn is the perfect time to introduce them to a variety of flavours and textures. Pureed pumpkins, sweet potatoes, and carrots are naturally sweet and packed with vitamins that support growth and immune function. These vegetables are easy to digest and can be a great first food for babies transitioning to solids.
Apples and pears, when cooked or pureed, make a nutritious snack rich in fibre and vitamin C, helping to strengthen your toddler’s immune system as they head into colder months. Including these seasonal fruits and vegetables in your toddler’s diet can also help establish healthy eating habits early on.
Tip: Use the autumn season to get your toddler involved in the kitchen. Simple tasks like stirring ingredients or picking out vegetables can make them more excited to try new foods and help them develop a positive relationship with healthy eating.
Immunity and Healthy Lifestyle Changes During Cooler Weather
As the temperatures drop, our bodies naturally crave warming and comforting foods, making autumn the ideal time to focus on meals that are both satisfying and nutrient-rich. The immune-boosting properties of autumnal foods are especially important as we enter cold and flu season. Vitamin C-rich foods like apples, pumpkins, and leafy greens help fend off illnesses, while the beta-carotene in orange vegetables supports respiratory health.
The cooler weather also encourages us to shift our lifestyles in ways that promote overall wellness. Cosy evenings can be spent preparing homemade meals instead of opting for takeaway, which often lacks the nutritional value needed during preconception, pregnancy, and postnatal periods. Additionally, the autumn air is perfect for outdoor activities, helping you stay active without the heat of summer.
Tip: Embrace the slower pace of the season to focus on mindfulness and self-care. Whether it’s taking a peaceful walk through the fallen leaves, enjoying a warm bath with essential oils, or simply spending more time with loved ones, these small changes can significantly enhance your well-being during this transformative time in your life.
By incorporating the rich and nutritious foods of autumn into your diet and making mindful lifestyle changes, you can support your health and that of your growing family throughout preconception, pregnancy, postpartum, and beyond.
Links to other resources
Websites
WebsitesNational Trust – Family Outdoor Activities
Woodland Trust – Nature Detectives
Podcasts
Podcasts“Simple Families” by Denaye Barahona
“The Outdoor Toddler” by Parent.com
Books
BooksAutumn Adventures: Fun Fall Activities for Kids by Mary Lindeen
The Big Book of Nature Activities by Drew Monkman and Jacob Rodenburg
I Love the Seasons: Fall by Highlights
