# Focus on plants first. Seasonal vegetables like pumpkin, sweet potatoes, yams, leafy greens and tomatoes, as well as classics like green beans, sprouts and carrots are all good choices for ingredients.

# Choose whole grain or multigrain over white flour. Look for grains with 3 to 5 grams per serving of fibre.

# Consider adding fresh herbs, dried herbs and spices as well as vinegar and spicy flavours like hot sauces which improve taste quality as well as satiety, leaving you feeling satisfied while eating less. Garnish food with nuts, seeds, fruits, vegetables and sprigs of fresh herbs to bring the beauty of the harvest season indoors. Spices and herbs help to reduce the need for added salt.

# Use healthy fats. Olive oil and other plants or nut-based cooking oils increase intake of unsaturated fats. Omega-3-enriched walnuts are heart-healthier than saturated fats like butter and cream.