Fall Into Healthy Eating During an Autumn Harvest

As the leaves change, so does the selection of fresh, nutritious produce at local farms and markets. The fall season brings an array of delicious, colorful fruits and vegetables packed with nutrients that support health during the cooler months. Embracing these seasonal foods can be an excellent way to eat healthy, experiment in the kitchen, and enjoy the fall flavors.

Health Benefits of Fall Produce

Apples
Crisp and refreshing, apples are a fall staple with many health benefits. High in fiber and vitamin C, apples support immune function and digestion. The polyphenols in apples also have antioxidant properties, which can aid in reducing inflammation.

Brussels Sprouts
These mini cabbages are high in fiber, vitamin K, and antioxidants. They support heart health and may help reduce the risk of chronic illnesses. The cooler weather brings out their natural sweetness, making them even tastier when roasted.

Cranberries
Harvested in the fall, cranberries are a rich source of vitamin C, fiber, and antioxidants. They are particularly known for their role in urinary tract health and can be enjoyed fresh, dried, or in juice form.

Pumpkins and Squash
These bright orange veggies are loaded with beta-carotene, which the body converts into vitamin A, an essential nutrient for healthy vision, skin, and immune function. They also contain fiber, which promotes a feeling of fullness and supports gut health.

Sweet Potatoes
Sweet potatoes are another vibrant vegetable packed with vitamins A and C and potassium, which helps regulate blood pressure. Their natural sweetness can add warmth and richness to various dishes.

Cooking Tips for Fall Produce

Embrace Herbs and Spices
Enhance the natural flavors of fall produce with fresh herbs like rosemary and thyme or warming spices like cinnamon, nutmeg, and clove. These add taste and provide additional health benefits, as many spices have antioxidant and anti-inflammatory properties.

Flavors of the Season
Eating seasonally connects you with nature’s rhythms and provides food that’s fresher and often richer in nutrients. By incorporating fall produce into your diet, you can enjoy the health benefits and savor the unique flavors of autumn harvest. Don’t be shy to head to your local farmers’ market, stock up on fall favorites, and experiment with wholesome recipes that nourish your body and soul.

Roasting for Flavor
Roasting fall vegetables like squash, sweet potatoes, and brussels sprouts brings out their natural sweetness and adds a caramelized richness. Toss them with olive oil, salt, and pepper, and roast until tender and golden for a delicious bite.

Soup Season
Fall produce makes for hearty, comforting soups. Try a creamy butternut squash soup or a chunky apple-sweet potato soup for a warming, nutritious meal. Adding spices like cinnamon, nutmeg, or sage can enhance the fall flavors.

Click here for a Roasted Fall Harvest Bowl with Maple Balsamic Glaze recipe that combines the earthy flavors of root vegetables, the sweetness of apples and cranberries, and the tang of maple balsamic glaze. This recipe is perfect for a cozy fall meal!

Alexandra DiVincenzo MS, RD, LDN | alexandra.picano@hcsgcorp.com

“I love being a dietitian because it allows me to empower others to make meaningful changes in their lives through nutrition, helping them feel their best and build a better relationship with food.”

Alexandra DiVincenzo began her tenure with HCSG in 2024. She holds a Bachelor’s degree in Nutrition and Dietetics from Simmons University and a Master’s in Nutrition and Dietetics from the University of Rhode Island. She resides on the north shore of Massachusetts, where she was born and raised with her husband and their Yorkipoo, Buddy. She enjoys reading a good book, drinking coffee, and spending time with her husband, family, and friends.

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