Fall Foods You Should Incorporate into Your Diet
by Melinda Burris

Believe it or not, cooler temperatures are on their way and with them comes a cornucopia of seasonal foods that are beneficial for your overall health and in many cases can help you build muscle mass or avoid inflammation caused by rigorous workouts. Below, you’ll find a list of nine foods now in season that you can add to your regular diet regimen to spice up your Fall cuisine!

1. [am4show not_have=’g5;’]

[/am4show][am4guest]

[/am4guest][am4show have=’g5;’]

1. Apples: Apples come in a wide range of flavors and whether your favorite is a crunchy Granny Smith, Fuji, Red or Yellow Delicious or Honeycrisp, in general a standard size (medium) unpeeled apple of any variety contains approximately 60 calories, 2.5 grams of fiber, and 14 grams of carbohydrates. Fruits like apples with a high fiber content are a wonderful addition to your diet if you are working to lose a few pounds as fiber keeps you satiated and decreases your appetite.¹

Another reason apples are a solid choice for inclusion in your meals or simply as a filling snack is that they contain lots of vitamin C which boosts the immune system, leaving you less susceptible to catching winter colds and viruses. Apples are good for your cardiac health because they contain antioxidant compounds that prevent low-density lipoprotein (LDL) oxidation which can lead to buildup on the artery walls and make it difficult for blood to circulate to and from the heart as it should.^1,2 Finally, apples contain an antioxidant—quercetin. This antioxidant can be especially helpful to hurdlers and other high endurance athletes because it makes a full supply of oxygen readily available to the lungs.² In short, quercetin can help you exert yourself for a longer period of time before you become winded.

2. Brussel Sprouts: You may have bad memories of Brussel sprouts from having them served plain to you as a kid. Use your imagination! Brussel sprouts are quite diverse and are delicious served roasted with balsamic vinegar, a touch of honey, and a little sea salt! There are numerous other creative ways to prepare this low-calorie vegetable that is packed with 2 grams of fiber. A one-half cup serving of cooked Brussel sprouts gives you your full Recommended Daily Allowance (RDA) of vitamin K and nearly two-thirds of your RDA of vitamin C. You receive all these nutrients in one-half cup serving that equals just 30 calories! 1

3. Butternut Squash: Fall is the season for all sorts of squash, and butternut squash is low in calories at only 80 per one cup serving, cooked. Squash is also high in fiber so it will satisfy your hunger. Like other orange vegetables, butternut squash offers a generous serving of beta carotene to help preserve eyesight and boost your immune system.¹ There are numerous variations of squash and there are many different ways to prepare them. Step out of your comfort zone and look for innovative recipes that include this vegetable that offers numerous health benefits due to its high level of antioxidants and its ability to keep inflammation low.4

4. Cranberries: They’re not just for Thanksgiving! At only 50 calories per one cup serving, cranberries are another food that’s chalk full of antioxidants that will keep you healthy and fiber which will keep cravings at bay!1

5. Pomegranates: If you’re looking for low calorie foods that can help you increase your daily fiber intake, pomegranates are an excellent choice with one-half cup serving containing just 70 calories while packing 3.5 grams of fiber. If you are looking to increase your potassium levels, consider drinking an 8-ounce glass of pomegranate juice. (Just be sure it is 100 percent pomegranate juice with no sugary additives.) A glass of pomegranate juice contains approximately 130 calories and an impressive 533 milligrams of potassium! Because pomegranates contain vitamin C, folate, antioxidants and polyphenols that help ease inflammation, this delicious fruit is classified as a superfood.3

6. Pumpkin: You know this fruit, which has become a symbol of autumn, includes a plentiful amount of lutein and is beneficial for eye health thanks to its bright orange color. One cup of cooked pumpkin is only 80 calories and provides a whopping 7 grams of fiber. Pumpkin is also an excellence source of vitamin A, alpha and beta-carotene, and zeaxanthin, a potent antioxidant that can prevent you from developing serious eye conditions such as glaucoma. Pay close attention when purchasing canned pumpkin so you are sure to get the kind that is 100% pumpkin, not a pie filling with extra sugars added.3

7. Sweet Potatoes: Sweet potatoes are versatile and can be cooked in several healthy ways. A medium size sweet potato cooked in its skin contains around 100 calories. This vegetable is high in fiber with 4 grams per serving. Sweet potatoes are also rich in choline, a nutrient that helps children grow and develop properly and has been shown to improve memory and muscle function for older adults.1

8. Turnips: Turnips contain a generous amount of primary nutrients including calcium, vitamin C, and B vitamins. Don’t leave out the stalks! Turnip stalks are cruciferous and contain important nutrients.3

9. Beets: Beets offer numerous benefits that are especially important for athletes. Research suggests drinking beet juice can give you increased stamina, improve your circulation and up your levels of speed and endurance. Consuming turnips at least an hour before training or competition can aid the replenishment of glycogen stores.⁴

Remember to change up how you prepare these fresh, nutrient rich fruits and vegetables so you have a varied menu to choose from. Doing so will make it easier to stick to your diet plan without the urge to cheat because you have become bored with the same foods prepared the same way. Be adventurous!

References:

1. Shaw, E. (1 October 2021). 10 Seasonal Fall Fruits and Vegetables to Add to Your Plate.
2. Wilson, B. (August 2023). These Four Recovery-enhancing Fruits and Vegetables Are in Season and Here’s How to Incorporate Them Tonight.
3. Malkin, K. (9 October 2015). Fall in Love with Health.
4. Montefiore, S. (18 October 2017). 9 Seasonal Foods Athletes Should Load Up on This Fall.

[/am4show]