Fall is a great time for traditions like apple picking, baking, and carving pumpkins. Try out ingredient swaps in your baking like using applesauce or mashed pumpkin in place of oil or butter, or using avocado instead of cream for frosting.

If you are feeling more tired, have less energy, or are not satisfied from your meals, try out more nutritious offerings and ensure you are eating a variety of foods from each food group! Take note of which foods impact your energy and seek alternatives to get back on track.


Vegetarian diets, along with plant-based, are more common than ever. The number of people adopting these changes continue to rise! Restaurants and food suppliers are recognizing this, making it simpler to try out new options. Below are benefits and ideas of eating more meatless meals and snacks:

  • Can lower risk of chronic disease and poor health outcomes
  • Decreased saturated fat intake
  • Increase fiber and healthy fats with plant foods
  • Expands taste palate
  • Often more affordable than full carnivore diets
  • Reduces need for land and water resources, supports animal welfare
  • Add beans, quinoa, or edamame to salads
  • Choose 3 meals a week to go meatless and try a new food
  • Have produce, whole grains and healthy fats be the center of the plate, with animal products as an accompaniment
  • Have veggies and hummus or a DIY trail mix for a snack
  • Check out daily vegetarian/vegan options in the dining commons to try with friends!

October is National Oatmeal Month!

Oatmeal is a nutritious, warm, and hearty meal that can be sweet or savory, perfect for fall weather!

  • 1/2 cup has 5 grams each of fiber and protein
  • Cook in low-fat dairy or soy milk for calcium and protein
  • Can grind into oat flour for baking
  • Affordable and convenient
  • Great base for homemade granola
  • Flavor Combinations: Nut/seed butter and fruit
  • Berries and sunflower seeds
  • Shredded carrots, walnuts, raisins
  • Egg, tomato, avocado
  • Spinach, chickpeas, turmeric

Apple Pie Overnight Oats


  • 2 cups old-fashioned oats
  • 1 2/3 cup unsweetened milk
  • 2/3 cup apple pie filling, chopped small
  • 1/3 cup nonfat plain Greek Yogurt
  • Cinnamon•1/4 cup low fat granola


  1. Combine oats and milk until well mixed. Cover and place in refrigerator at least 12 hours.
  2. Add apple pie filling, yogurt and cinnamon. Stir to combine.
  3. Place 1 cup in a bowl or mason jar, top with 1 tablespoon granola and enjoy!

Feel free to dice fresh apples instead of apple pie filling!


Recipe from Mindful by Sodexo

Hey, thanks for reading!

If you have any suggestions or topics you would like to see in future mindful newsletters, reach out to jlitwak@framingham.edu, or call 508-626-4602. I'd love to hear your input!

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Created with images by Gareth Hubbard - "untitled image" • Dessy Dimcheva - "untitled image"