As the leaves begin to change and the air grows crisper, it’s time to embrace the flavors and nutrients of fall! Fall is a season of abundance, with a variety of delicious and nutritious foods readily available. As dietitians, we are excited to share our top tips for incorporating fall’s bounty into your diet to promote health and well-being. Let’s dive into the vibrant world of seasonal nutrition and explore how to make the most of your fall harvest.
Fall offers a colorful cornucopia of fruits and vegetables that are not only delicious but also packed with essential nutrients. We recommend incorporating these autumnal stars into your diet:
Pumpkins: Rich in vitamin A and fiber, pumpkins are incredibly versatile. Try using pureed pumpkin in soups, smoothies, or baked goods.
Sweet Potatoes: These orange gems are an excellent source of vitamin C, fiber, and antioxidants. Roast them for a side dish or make sweet potato fries for a healthier alternative.
Apples: Apples are a symbol of fall, and they’re loaded with fiber and vitamin C. Snack on fresh apples or use them in salads, oatmeal, or as a topping for yogurt.
Brussels Sprouts: These mini cabbages are rich in vitamin K and fiber. Roasting them with a drizzle of olive oil and a sprinkle of seasoning can turn them into a delightful side dish.
Cranberries: High in antioxidants, cranberries are a must for fall. Use them in sauces, salads, or bake them into whole-grain muffins.
Warm and Nourishing Soups:
As the weather cools down, there’s nothing quite like a warm bowl of soup to comfort the soul. Opt for homemade soups filled with seasonal vegetables and lean proteins. Butternut squash soup, vegetable chili, or a hearty lentil stew are great choices. These soups are not only delicious but also provide essential nutrients to keep you energized throughout the fall.
Fall is synonymous with cozy treats like apple pie, pumpkin spice lattes, and caramel apples. While it’s essential to enjoy these indulgences in moderation, consider healthier alternatives. Bake your own apple crisp using less sugar, opt for a homemade pumpkin spice latte with unsweetened almond milk, or enjoy a small piece of dark chocolate for a guilt-free dessert.
Fall is a season of change, and it’s the perfect time to embrace a change in your eating habits too. By incorporating seasonal produce, enjoying warm and nourishing meals, and making mindful choices, you can savor the flavors of autumn while nourishing your body.