Autumn is a good time to take a fresh look at the foods in your everyday routine. You don't need to overhaul your diet or spend hours on elaborate meals. A few simple ingredients can be worked into foods you already enjoy, bringing more variety to breakfast, drinks and snacks.

1. Give breakfast a little more variety

Breakfast is one of the easiest meals to experiment with. If you normally have porridge or yoghurt, try adding a spoonful of fruit powder or maca. Seeds work just as well: chia seeds or flaxseeds can be sprinkled over the top for extra texture.

You can also stir ingredients into overnight oats or a bowl of cereal. Keep it simple: an ingredient that takes seconds to use is far more likely to become part of your routine.

2. Give your smoothies a new twist

Smoothies are another easy way to use powders. Start with fruit and your usual milk or yoghurt, then add a small amount of a powder that appeals to you.

Fruit powders such as acai or baobab suit sweeter blends, while green powders give a fresher flavour. Rather than making every smoothie different, keep one or two reliable combinations and change one ingredient when you fancy something new.

3. Keep seeds and grains close at hand

Some ingredients are useful simply because they need almost no preparation. Nuts and seeds can go on porridge, yoghurt, salads or smoothies, and grains such as quinoa can be cooked in batches for easy meals.

Store the ingredients you use most somewhere easy to reach. When something is visible and convenient, adding it to a meal is much less of a chore.

4. Make snacks easier

It's often between meals that good intentions disappear. When you're hungry with nothing ready, the quickest option usually wins.

Keep a few simple choices to hand instead: nuts, dried fruit or superfood snacks. You could portion a few out in advance for busy afternoons.

5. Try something new without changing everything

A routine should be practical enough to keep going. You don't have to change every meal at once. Start with one small change and see how it fits.

Add a new powder to your breakfast. Try seeds in your smoothie. Keep a different snack nearby for the afternoon. Once one change feels familiar, try another. The aim isn't a perfect routine; it's finding simple foods you genuinely enjoy and keep using as the seasons change.

For recipe ideas, try our 5 easy superfood recipes.