Embracing Fall & Football Season (Without Losing Your Sanity)

As the leaves start turning and the air gets a little crisper (hopefully!), it’s natural to feel a shift in your routines, appetites, and rhythms. Fall means football, cozy gatherings, tailgates, and comfort foods. But it can also bring challenges — stress, schedule shifts, and the temptation to go towards an "all or nothing" mindset.

At Tennessee Nutrition Counseling, I believe in a gentle, sustainable approach to food and body — one that doesn’t force extremes, but allows you to feel well, enjoy your life, and nourish your body. Here’s some tips to make the transition into fall with ease.

1. Lean Into the Seasonal Vibe — Without Ditching Balance

• Celebrate seasonal produce. Think apples, squash, pumpkins, sweet potatoes, greens — these foods bring color, variety, and nutrients. Incorporate them into your meals in simple ways (roasted, in soups, on top of chili).

• Hydrate (yes, even in fall). Cooler temps can trick us into forgetting water. Staying well hydrated supports digestion, energy, and helps regulate appetite.

• Prepare for flexibility. Fall comes with changes in rhythms which sometimes means changes in eating patterns. Preparing for flexible eating can help you feel more in control.

2. Fuel Wisely on Game Day (Tailgate & Stadium Edition)

Game days are special — and they tend to be LONG. But with preparation, you can enjoy them and support your body.

• Pre-fuel with protein and fiber. Before heading out, eat a balanced snack or meal: Greek yogurt + fruit + granola; turkey & cheese wrap; or even brunch with eggs, bacon, and biscuits. This can help you avoid getting hangry and will help regulate your hunger cues for the day.

• Try to stay on your normal eating pattern as much as possible. Take easy, pre-packaged snacks in your bag to encourage eating every few hours: peanut butter crackers, trail mix, or beef sticks.

• Set reminders/timers when helpful. Set an alarm to remind you to grab a snack if you’re someone that gets easily distracted and forgets to eat.

3. Adjust for Shifting Schedules & Energy Demands

With fall comes earlier sunsets, more school/work commitments, and different exercise routines — your body might respond differently.

• Listen to your hunger signals. Your appetite may increase (especially if you’re more active or colder). Give yourself permission to eat more when needed.

• Plan meals ahead. Use weekend prep to batch-cook soups, grain bowls, roasted vegetables, or “build-your-own” kits you can throw together quickly. Soups and chilis are easy-to-freeze options, too!

• Prioritize protein & fats. These support satiety and energy, especially on busy days. Think beans, chicken, beef, nuts/nut butters, seeds, eggs, or fish.

• Don’t let “all or nothing” creep in. One chaotic day or meal won’t derail you — but repeated all-or-nothing thinking can. Remind yourself that balance is the goal, not perfection.

4. Mindset Matters: Permission, Presence, & Peace

Part of the transition into fall is emotional — routines change, daylight wanes, social events shift. Here’s how to stay grounded:

• Give yourself permission. Permission to rest, to say no, to eat comfort foods, to not “earn” food. You don’t need to be perfect.

• Practice presence & gratitude. Savor the smells, tastes, and textures of fall foods. Notice the crisp air, the changing leaves. Slowing down helps increase mindful eating.

• Reaffirm your non-diet values. Your worth isn’t tied to the scale or your “cleanest” food choices. Your body deserves nourishment, respect, connection, and gentleness (and you deserve to enjoy the fall season!)

Call to Action

If you’re navigating this fall season and feeling overwhelmed or unsure how to show up for your body, I’m here to help. At Tennessee Nutrition Counseling, we’ll work together to build habits that feel sustainable, not extreme. Reach out for a free consultation today! https://www.tnnutritioncounseling.com/contact-8

Let’s make this fall one of nourishment, presence, and joy — without guilt, shame, or burnout.