Halloween candy, Thanksgiving dinner, and endless holiday treats. Let’s face it. Whether you’re trying to lose weight or maintain healthy habits, fall can be a difficult time to stay on track. While it may be tempting to make a beeline for the bakery and meat department during your weekly trip to the grocery store, we’re here to prove the produce section can be just as tasty.
Go ahead and get your fill of apple picking and pumpkin spice. But don’t stop there! Here are 10 seasonal produce items that will leave you feeling festive and satisfied.
1. Apples
Enjoy your fair share of this highly popular fall fruit. Not only is there a variety of sweet and tart flavors to choose from, but the nutrient-packed apple really could help keep the doctor away.
“Make the most of apples by keeping the skin intact,” says Ashley Krautkramer, Certified Diabetes Care and Education Specialist and Clinical Dietitian at ThedaCare. “It’s full of even more antioxidants and fiber-rich nutrients than the fruit itself. This can aid in digestion and build immunity.”
Thanks to its strong antioxidant components, apples have been linked to a reduced risk of:
- Cancer
- Cardiovascular disease
- Asthma
- Diabetes
- High cholesterol
- Obesity
- Osteoporosis
In Season: Late July through early November
Serve: Sliced, oven-baked, paired with nut butter or as cider
Try: Slow Cooker Oats with Apples & Walnuts
2. Beets
Not a fan? Don’t be so quick to swear off the fiber-rich beet. The nitrates, vitamins, and minerals found in beets can help improve your digestion, weight, heart health, athletic performance, and brain function.
“One of the characteristics that make beets especially healthy for you is its deep, red-purple color,” Krautkramer says. “It’s the result of a natural plant pigment that contains a wealth of antioxidants and anti-inflammatory properties.”
Folate, vitamins B and C, potassium, and magnesium make beets your go-to option for fighting:
- High cholesterol
- High blood pressure
- Heart disease
- Obesity
- Diabetes
- Cancer
- Asthma
In Season: Late summer through late winter
Serve: Sautéed, roasted, steamed, or shredded and tossed in a salad
Try: Roasted Beets with Balsamic Vinegar and Herbs
3. Brussels Sprouts
OK, OK … so they aren’t much to look at. But with the right preparation, brussels sprouts are delicious — not to mention low in calories.
“The vitamins, minerals, and fiber found in brussels sprouts can help you do everything from fight the common cold to improve bone health,” Krautkramer says. “A half cup of brussels sprouts can provide half of your daily recommended amount of vitamin C.”
What are you waiting for? Give brussels sprouts a try for added protection against:
- Osteoporosis
- High cholesterol
- Iron deficiency
- Obesity
- Cancer
In Season: Fall through early spring
Serve: Roasted, steamed, shaved, or added to any salad or stew
Try: Brussels Sprouts, Cranberry and Bulgur Salad
4. Cranberries
Cranberries may be best known for their power to preserve urinary and digestive health, but those are just a couple of their benefits. They’ve also been linked with heart health and may protect against several degenerative and chronic diseases. Bonus: Wisconsin is the top producer of cranberries in the United States.
“Antioxidants found in berries can help remove harmful bacteria in the body,” Krautkramer says. “Cranberries, especially, have been proven to aid in preventing urinary tract infections.”
Opt for whole cranberries when possible. Eat dried cranberries in moderation, as they contain a lot of added sugar.
Research has found consuming cranberries and cranberry juice can reduce incidence of:
- Urinary tract infections
- Stomach ulcers
- Cancer
- Heart disease
- Obesity
In Season: September through November
Serve: Dried, fresh, made into sauce or juice, or in baked goods
5. Kale
Kale has just started to grow in popularity in the past few years, but is undeniably one of the lowest-calorie, nutrient-dense produce options available. And if you’re not into eating it raw, recipes for kale span everything from homemade chips to smoothies, soups, and pesto.
“One especially great thing about Kale is that it’s cold-weather and frost resistant,” Krautkramer says. “That makes it easy to grow and maintain, even in Wisconsin.”
This powerhouse vegetable contains vitamin A, K, B6, C, calcium, potassium, copper, and manganese. All of these can help reduce the risk of:
- Obesity
- Diabetes
- Cancer
- Heart disease
In Season: Fall through spring
Serve: Boiled, braised, blended, steamed, stir-fried, or raw
Try: Green Grape Smoothie
6. Pears
Pears make a great addition to both sweet and savory recipes. The fruit’s mellow taste also makes it an appealing choice to eat all by itself.
“Thanks to their sweet taste, pears make a great snack choice for people with diabetes,” Krautkramer says. “They’re high in fiber, helping to prevent spikes in blood sugar. As a result, those suffering from diabetes can satisfy their sweet cravings worry-free.”
Pears make a great snack choice for people with diabetes.
Ashley Krautkramer, RD, ThedaCare
This fruit is packed with vitamins and minerals to guard against:
- Heart disease
- Colon cancer
- Obesity
- Intestinal issues
- Cardiovascular disease
In Season: August through December
Serve: Raw, mixed in salad, baked, grilled, roasted, and paired with cheese
Try: Whole Grain Stuffing with Apples, Pears, and Toasted Nuts
7. Pomegranates
This bright, ruby-red fruit doesn’t just look pretty, it’s packed with disease-fighting nutrients. Studies have even shown this great source of vitamin C and antioxidants can brighten skin, promote hair growth, and ward off acne. Talk about a win-win.
“The benefits of pomegranates extend beyond physical health,” Krautkramer says. “Rich in polyphenols, the fruit has shown signs of improving memory, which could help lessen the effects of Alzheimer’s disease.”
The pomegranate’s tart and delicious juice-filled seeds offer a rich supply of vitamins, minerals, and antioxidants to ward off:
- Prostate cancer
- Heart disease
- High cholesterol
- High blood pressure
- Arthritis
- Infertility
- Diabetes
In Season: October through January
Serve: Tossed in a salad, sprinkled on yogurt or oatmeal, or as a garnish in drinks
Try: Pomegranate, Cranberry, and Brie Bruschetta
8. Pumpkins
Nothing says fall like pumpkin, and we’re not just referring to the highly popular pumpkin spice coffee flavoring. The pumpkin isn’t just an excellent source of beta-carotene and phytosterol. It has endless uses during the fall season. Eat it, carve it, use it to decorate, and even roast the seeds.
“The vibrant, orange pigment of pumpkins comes from beta-carotene,” Krautkramer says. “Our bodies convert this into vitamin A, which is essential for good vision and provides a healthy boost for our immune system.”
Adding pumpkin to your diet is a no-brainer for fighting:
- Obesity
- Vision loss
- Infectious diseases
- Cancer
- Diabetes
- High cholesterol
- High blood pressure
In Season: September through November
Serve: Cubed in soups and stews, pureed, roasted, or in baked goods
Try: Pumpkin Pie
9. Sweet Potatoes
Who doesn’t love potatoes? If you’re growing tired of russets and baby reds, sweet potatoes make a great and healthy alternative. They provide a source of vitamins A, B6, C, potassium, and fiber.
“Sweet potatoes are loaded with fiber and low in calories. This makes them a healthy choice and a great source of fuel for athletes,” Krautkramer says. “Treat sweet potatoes more as a healthy carb or starch, versus a vegetable. Make sure you’re still getting plenty of vegetables in your diet that contain a higher water content.”
Sweet potatoes are loaded with fiber and low in calories, which makes them a healthy choice and a great source of fuel for athletes.
Ashley Krautkramer, RD, ThedaCare
Whether you eat them boiled, baked, mashed or otherwise, sweet potatoes can reduce your risk of:
- Obesity
- Cancer
- Vision loss
- Diabetes
- Heart disease
In Season: August through November
Serve: Cooked, diced, mashed, pureed, roasted and within desserts
Try: Sweet Potato Waffles
10. Winter Squash
Winter squash is a category of vegetable used to describe several squash varieties. This includes butternut, acorn, spaghetti, and kabocha. Harvested in the fall, they keep well through cold winter months and offer many health benefits.
“The thick skin of most winter squashes allows them to maintain freshness over a long shelf life,” Krautkramer says. “They’re also inexpensive and relatively easy to prepare, so you can stock up on a variety to find the flavors and textures you enjoy most.”
Rich in fiber, eye-protecting beta-carotene, and immune-boosting vitamin C, squash offers a great way to fend off:
- Obesity
- Heart disease
- Cancer
- Diabetes
- Arthritis
In Season: Fall and winter
Serve: Roasted, baked, boiled, steamed, or as an alternative to pasta
Ready to get cooking? Head over to our health library for even more tasty fall recipes.
