Autumn is a period of depression and boredom: it seems that the rain and greyness outside the window never stops to get up in the morning, becoming heavier, and the thoughts about the approaching cold weather cause to fall into depression. Oil on the fire pour histogrammes: photo of indescribable beauty of the beaches flashed in your band (and the holidays are still a whole year!), and here you find yourself at the cash register supermarket with favorite cake in his hands. But better, and, what’s more likely with a box of your favorite cake.After some time, the perfect pair of jeans bring some inconvenience, but the dress is no longer sitting as much as before… Proclaimed “boycott the food,” all the harmful imposed a strict ban (home also sits on an unplanned diet). So a week passes, ten days… a Few pounds away from the battle, and then, after another breakdown, appear again. And the story begins again.What to do?Experts advise to break stereotypes and look at autumn as a natural time-out, when you can really engage them and to strengthen the body before the cold winter weather. Immediately raises many questions: how to improve health? What do you need? Known to all the three main “other” health — proper nutrition, sports, good mood. And if sport is more or less clear, the phrase “proper diet” raises many questions. One of which is: why the fall so I want something sweet or fatty.So who is to blame?Indeed, in the period of short daylight hours, the nervous system begins to experience a huge load. There is even a special term — seasonal fluctuations in mood (seasonal affective disorder, SAD) — and it describes well the condition that affects a large part of our population. And in periods of stress, as a rule, the body needs twice more energy than usual. The easiest way to “get” it, of course — the food.If you want bold, or Helpful caloriegallery argue that with the onset of cold weather people do eat more high-calorie food, so body is preparing for winter, accumulating energy. Small note: the body needs the energy, not fat, because we are not bears and do not fall for the winter in hibernation. For anybody not a secret that a piece of cake on caloric replaces a full healthy lunch. Therefore, even high-calorie food you need to choose wisely. Here is a list of some “useful” calories, which will not only strengthen the immune system, but will not allow to gain extra pounds:• Peanut butter. Just spread on a piece of bread two tablespoons of peanut butter to your diet will add about 180 calories. It’s tasty, nutritious and useful (at least, if not abuse) the product, which is perfect for Breakfast.• Bananas. They are quite high in calories (one large banana contains about 120 calories). In bananas a lot of potassium, and they contain natural sugars — sucrose, fructose and glucose along with fiber — which is a great substitute for harmful treats.• Nuts are rich in easily digestible proteins, beneficial fats, vitamins and minerals, in addition, all kinds of nuts are good for the heart, skin, nails and brain (due to the high concentration of unsaturated fatty acids in the nuts).• Salmon. In addition to a large amount of calories (about 200 kcal per 100 g) salmon contains a lot of protein, selenium, phosphorus, magnesium, vitamins A, B12 and D and fatty acids omega-3. What other vitamins are necessary in the fall?Vitaminisation attention in the autumn should be paid to vitamins, which are responsible for immunity. It is best to consume vitamins in their natural form, in the form of vegetables and fruits. “Autumn” vitamins, it is primarily, vitamin B6, ascorbic acid, vitamin E, And and others.Vitamin B6 rich autumn vegetables such as carrots, cabbage, potatoes.Vitamin C is a powerful antioxidant, one of the leaders in improving the immunity.Sources of vitamin C for the season — it’s always pepper, cabbage, onion, parsley, and, of course, rose.Vitamin a can be obtained only from foods of animal origin such as butter, fish, eggs, etc. Vitamin D. in the Fall, when the sun is not enough, additional sources of vitamin D are alfalfa, egg yolk, butter, salmon, etc. In conclusion, we add that, whatever you did not set the fall — “not overweight” or “strengthen immunity system”, we need to realize that proper nutrition is a lifestyle, not a weekly diet. And, if you stick to a healthy diet all year round, no fall can not get you a sudden surprise.