Originally published on Brit Rebels

The fall season can be a sneaky trap when it comes to good nutrition. We know we need to watch out for the excitement of summer holidays and the comfort of winter, but we tend to forget about the pumpkin-spiced lattes and baked goods that come with fall. Fitness coach Peter Embiricos says that’s par for the course, and instead of fighting it, we should embrace it.

Are Fall Foods More Unhealthy Than We Realise?

It’s a fair question, and one that often leaves people confused. What we consider “unhealthy” seems to shift every few years. One moment, fat is the villain, the next it’s carbs, and then it’s sugar substitutes. But Embiricos reminds his clients that three fundamental truths have stayed the same:

• The more processed the food, the harder for your body to recognize, digest, and actually use what you’re eating.
• Portion size matters just as much as the food itself, even something nutrient-dense can sabotage your progress if you consistently overeat it.
• And third, balance beats extremes. Your body thrives when meals include a mix of protein, healthy fats, complex carbs, and fiber.

Now let’s look at the most popular fall foods and how they stack up against these three fundamentals. We’ve got:

• Pumpkin spice lattes
• Apple pie
• Sweet potato casserole
• Butternut squash soup
• And cranberry sauce

All these foods are highly processed, oversized in portions, loaded in sugar, and they don’t have that balance of protein or fiber. And they’re everywhere. They’re not just a sweet, rare treat for fall. They’re so popular and commercialized; getting them everywhere is easy.

How to Enjoy Pumpkin Season Without the Sugar Crash

Eating in-season food is more delicious, less expensive, and healthier! Good nutrition should never be about depriving yourself. The more you do that, the more you’ll want it. Fall is already a time when structure slips and people turn to comfort foods to regain some control.

Fighting against that urge only creates more stress and temptation. It’s better to lean into the season on your terms. The good news is that enjoying fall doesn’t mean giving up on nutrition. Embiricos suggests five simple shifts to make seasonal eating both satisfying and healthy:

• Make it at home – Most fall favorites, from pumpkin lattes to apple crisps, aren’t as hard to make as people think. Cooking them yourself gives you control over the ingredients and portion sizes.
• Watch your portions – Serve smaller amounts of calorie-dense dishes and take time to savor them, rather than eating mindlessly.
• Prioritize protein – Anchor every meal with lean protein to balance carb-heavy fall staples and keep energy levels steady.
• Use spices instead of sugar – Capture the cozy flavors of fall with cinnamon, nutmeg, or ginger instead of relying on sweeteners.
• Plan your indulgences – Decide ahead of time which seasonal treats you’ll enjoy so you can savor them guilt-free without losing consistency.

The Bottom Line

Fall doesn’t have to mean falling off track. By leaning into seasonal produce, prioritizing protein, using spices wisely, and setting boundaries around indulgences, you can enjoy everything autumn has to offer without sabotaging your fitness goals.

About Peter Embiricos
Peter Embiricos is a personal fitness trainer based in San Diego, California. Known for his focus on discipline, mindset, and long-term results, Embiricos helps clients build confidence and resilience both inside and outside the gym.