As the crisp autumn air settles over Central PA, many moms find themselves juggling a whirlwind of responsibilities – from school drop-offs and after-school activities to work deadlines and holiday preparations. The idea of eating “perfectly” or following a strict routine can feel overwhelming and down right impossible.
The good news? Staying healthy this fall doesn’t have to be complicated or restrictive. By focusing on a few simple, realistic habits, you can nourish your body, feel good and be prepared for the busy months ahead.
1. Make Meal Prep Manageable
Meal prep doesn’t have to mean spending hours in the kitchen. Instead, focus on prepping versatile ingredients used in multiple meals. Think roasted veggies, cooked grains and proteins like shredded chicken or hard-boiled eggs. Having these basics ready lets you quickly throw together a balanced meal or snack, even on busy evenings after sports practice and games.
On Fridays, consider visiting the Downtown State College Farmers Market or your local farmers market to pick up fresh, local produce. Spend just 30 minutes chopping fruits and veggies or preparing a batch of soup to keep in the fridge. By keeping it simple, you’ll maintain a flexible, stress-free approach to feeding your family and supporting local vendors.
2. Focus on What You Can Add, Not Take Away
The allure of comforting seasonal favorites grows stronger with the chill of fall in the air. Rather than cutting out pumpkin spice lattes or cozy casseroles, focus on what you can add to your meals for extra nutrition. Try mixing some kale into your pasta or roasting squash from Way Fruit Farm to pair with your go-to lasagna. By enjoying these seasonal staples and enhancing them with nutrient-dense, local ingredients, you can nourish your body while satisfying your cravings.
3. Keep Snacks Simple and Energizing
Between running to sporting events and attending school functions, having simple, balanced snacks on hand can keep your energy steady throughout the day. Aim for a mix of protein, healthy fats and fiber—like local apples from Harner Farm with peanut butter, Greek yogurt with nuts or hummus and veggies.
If prepping snacks feels like one more task, grab convenient options from State College Wegmans or Trader Joe’s—like string cheese, trail mix or whole-grain crackers. Easy, on-the-go choices will help you nourish yourself even when the day gets hectic.
4. Set Boundaries Around Mealtime Stress
With the rush of after-school activities, preparing dinner every night can be overwhelming. Allow yourself to simplify and avoid the expectation that every meal needs to be gourmet. Some days, ordering takeout from your favorite pizza place or grabbing a rotisserie chicken from Sam’s Club with a side salad is just what your family needs—and that’s OK!
Creating a flexible mealtime routine that works for your family will help reduce stress. Remember, dinner is an opportunity to connect, not a test of your cooking skills. It’s OK to rely on shortcuts and keep it simple.
5. Prepare for the Holidays Without Restriction
The holidays often come with the temptation to restrict food in preparation for big family and friend gatherings, creating pressure to eat “perfectly.” Still, there’s no need to miss out on the celebrations or your favorite treats! Instead of restricting certain foods in anticipation of holiday meals, focus on maintaining your routine of balanced meals and snacks. Whether you’re attending festive events like Winterfest or Boalsburg’s Hometown Christmas or at your holiday office party, enjoy seasonal treats guilt-free. By consistently nourishing your body, you’ll feel more balanced and less likely to fall into the “all-or-nothing” mindset as the season unfolds.
Give yourself permission to enjoy holiday cookies or warm mulled cider without guilt. No single meal or event will make or break your health—balance is key.
6. Prioritize Movement for Energy, Not Punishment
Fall in Central PA offers perfect weather for getting outside and moving in a way that feels good. Whether it’s walking the kids to school, enjoying fall foliage festivals or taking a peaceful stroll at Mount Nittany, movement can bring joy and relaxation.
You don’t have to focus on burning calories or “earning” food. Instead, find small moments throughout your day to stretch, take deep breaths, and enjoy the beauty of Central PA in the fall. See if you can find a type of movement you enjoy today and take 10-15 minutes to get started!
Keep It Simple and Local This fall, give yourself the gift of flexibility. Health is not about following a rigid set of rules but about creating habits that work for you and your family. By embracing local resources and exploring outdoor activities in the area, you’ll feel more energized and ready to enjoy the holiday season without stress or guilt.
For more tips on staying healthy this fall and simple ways to prep for the holiday season without the stress of dieting, follow @food.freedom.momma on Instagram or visit foodfreedommomma.com.
Food Freedom Momma founder Claire Harpster is a Registered Dietitian and Certified Intuitive Eating Counselor based in State College with a passion for promoting healthy and balanced living.
