Routines Shape Results: Fall Nutrition Swaps That Actually Work
Have you ever told yourself, “This week is it! Workouts every day, no sweets, no wine, packed lunches …” Only to find yourself by noon on Monday standing in line for something to eat because the morning was chaos?
Here’s the truth: most sweeping overhauls rarely last. Life gets in the way. It’s how it goes — and it’s a reality we need to work with. One way to address it is to embrace the concept of smart swaps, small, sustainable changes that support your goals without requiring a perfect schedule or iron will.
In the background, it always comes down to priorities and knowing when and how to say no. But more on that another day.
Today, let’s talk about implementing fall swaps.
Fall Food Swaps
If you’re working toward body composition changes, run a fine-tooth comb over your daily routine. Look for the quiet habits that might be holding you back. Some examples,
Four coffees with creamer during a day.
A nightly bowl of cereal or ice cream.
Wine, cheese, and nuts to relax at the end of the day.
A 3 p.m. chocolate bar to perk up.
Proteinless meals, snacking more than eating balanced meals.
Pick one. Swap it. Stick with it. Allow at least 4 weeks, preferably 8.
Here are some practical fall swaps to start with:
Zucchini noodles or spaghetti squash + meatballs → instead of spaghetti and meatballs
Roasted sweet potato wedges → instead of fries or chips
Homemade turkey or chicken chili → instead of creamy soups or takeout
Dark chocolate square + walnuts → instead of Halloween candy
Protein oatmeal with cinnamon and nutmeg → instead of packaged granola or sugary cereal
Warm chai tea with almond milk → instead of sweetened coffee shop drinks
Veggie-packed frittata or egg muffins → instead of bagels or toast-heavy breakfasts
Roasted brussels sprouts + chicken sausage → instead of pasta-heavy comfort meals
4 cups of air-popped popcorn → instead of an unmeasured serving of chips
Tasty tip: Add a heaping plate of vegetables to every meal, regardless of what you’re eating.
For example, if you're having takeout pizza at home, add a bunch of steamed broccoli, carrots, peas, whatever you have on hand. The extra fibre fills you up, balances the meal, and is a tasty complement. It feels like a bigger meal than simple slices of pie.
Mindset Shifts to Support Swaps
“I’ll start after Halloween/Thanksgiving” → “Now’s a great time to get grounded before the holidays hit”
“I’m too busy” → “Maybe I need to realign my priorities”
“I’ve tried everything.” → “I haven’t worked on small, consistent changes long enough.”
🤔If you're not sure what to change or how to make it stick, come to Built on Basics, our 8-week fall nutrition and fitness series focused on food quality and quantity, strength building, and other health habits that hold through real life. Join us here.
We start on Monday, September 29! 👍
