Key Takeaway:
- Choose seasonal healthy fall foods such as apples, pears, pumpkin, and pomegranate for fiber and vitamins.
- Add sweet potatoes, squash, and pumpkin for beta-carotene, potassium, and fiber.
- Include Brussels sprouts, kale, and collard greens for fiber and vitamins C and K.
Fall produce such as apples, pumpkin, Brussels sprouts, pears, pomegranates, sweet potatoes, cranberries, squash, and leafy greens offer seasonal options rich in fiber, vitamins, minerals, and plant compounds.
Stock Up On Fiber-Rich Fall Fruits
Apples and pears are among the healthy fall foods commonly available during fall. Penn State Extension lists apples through October and pears through October in its harvest calendar.
Apples provide fiber and vitamin C, while pears also contribute dietary fiber. “Pears and apples are fantastic and a great source of fiber and vitamin C,” said Denae Sink, a community dietitian at Carle Health Methodist Hospital.
Pomegranates also enter their fall season, with fresh fruit generally available from late September through November in California, according to the University of California Agriculture and Natural Resources. The arils can be added to salads, yogurt, or other meals.
Fresh cranberries are another fall option. Penn State Extension says they are generally available from October through December and can be refrigerated for several weeks when stored properly.
Choose Orange Produce For Key Nutrients
Pumpkin, sweet potatoes, and butternut squash bring orange color and nutrients to fall meals. The USDA lists pumpkin, sweet potatoes, and winter squash as vegetables and identifies vegetables as important sources of potassium, dietary fiber, folate, vitamin A, and vitamin C.
Penn State Extension says pumpkin and winter squash are high in vitamin A and good sources of fiber. Winter squash is typically harvested in September or October and can be stored in a cool, dark place for one to three months.
Sweet potatoes are among healthy fall foods, providing beta-carotene, vitamin C, potassium, and fiber, according to Harvard’s T.H. Chan School of Public Health. Orange-fleshed varieties contain particularly high amounts of beta-carotene.
Registered dietitian Luis Rustveld of Baylor College of Medicine recommends using unsweetened canned pumpkin when convenience matters, noting that it can be added to meals without the extra sugar found in some prepared products.
Add More Greens And Cruciferous Vegetables
Brussels sprouts are a healthy fall food and a cool-season vegetable that can become sweeter as temperatures fall. Harvard’s Nutrition Source lists them as sources of vitamin C, vitamin K, fiber, and carotenoids, while Penn State notes that roasting can bring out their sweeter flavor.
Kale and collard greens are also cool-season choices. Penn State Extension identifies both among fall crops, while USDA MyPlate includes them among dark-green vegetables.
The broader nutritional value comes from variety. Harvard Health notes that fruits and vegetables provide nutrients including potassium, fiber, and plant compounds, with leafy greens among the foods associated with higher nutrient intake.
Adding these healthy fall foods to a fall grocery list can provide simple ways to vary meals while making use of seasonal produce. Preparation can remain straightforward: roast Brussels sprouts and squash, stir pumpkin into oatmeal or soup, bake sweet potatoes, or use pomegranate arils and leafy greens in salads.
Visit more of our news! Healthcare 360 Magazine
