Best Fruits & Veggies for Fall

This post was written by our Chief Dietician, Samantha Joy Mark, R.D., C.D.N.

Don’t trip over junk food, “fall” into healthy eating this season!

Most of us remember mom and dad reminding us: “Eat your fruits and vegetables!” Hate to admit it, but they were right.

Fruits and vegetables are full of nutrients and are light in calories. But you know that.

What you may not know is which fruits and veggies are best now that fall has arrived. That’s where I come in!

Apples, squash, pumpkin, sweet potatoes, broccoli, pears, pomegranates, Brussels sprouts, radicchio and turnips are just a few  that are good for the getting this season.

When produce is “in-season” it is typically plentiful in quantity, less expensive and tastes great. As the days get shorter and the temperatures cool, and you’re looking to cook up some warm, delicious, homemade meals, get creative! Integrate seasonal fruits and vegetables into your diet in new ways.

When choosing produce, vary your intake. Pick fruits and vegetables that are different colors. When you vary your fruits and veggies, you help your body maximize nutrient intake. Instead of red apples and green broccoli every day, incorporate orange sweet potatoes, maroon radicchio, and red pomegranate or choose any color squash.

Fall produce tastes great cooked or raw. When purchasing, you can also buy plain frozen fruits and veggies (not in a sauce). They are convenient, nutritious and tasty.

Try these quick, easy, tasty ideas:

  • Cut up pears and incorporate them into a salad; add pomegranate seeds as well (these also taste great in fat-free yogurt)
  • Apples come in many varieties. Try a new one each time you grocery shop. Enjoy as a snack with a tablespoon of peanut butter.
  • Sweet potatoes contain beta-carotene and the skin is full of fiber. Try slicing into thin strips; add 1 tablespoon of extra virgin olive oil and a sprinkle of Parmesan cheese. Bake in the oven and enjoy!
  • Looking for something other than sunflower seeds? Carve out some pumpkin seeds and bake in the oven.

Until next time,

Sammi (Twitter: @FLWsammi)


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