Fall Into Flavor: Seasonal Produce to Enjoy This Autumn
As the air turns crisp and the leaves begin to change, fall offers a delicious variety of fruits and vegetables that can help fuel your body for school, work, sports, and everyday activities. Eating produce that's in season often means better flavor, great nutrition, and a chance to support local farmers. Here are a few fall favorites to add to your shopping list:
- Pumpkin: Rich in vitamin A and fiber, pumpkin isn't just for pie. Stir canned pumpkin into oatmeal, yogurt, smoothies, or chili for an easy nutrition boost.
- Sweet Potatoes: Packed with fiber, potassium, and vitamins A and C, sweet potatoes make a delicious baked side dish, roasted fries, or addition to soups.
- Beets: These colorful root vegetables provide fiber and nutrients that support heart health. Try them roasted, shredded into salads, or blended into hummus.
- Spaghetti Squash: Looking for a fun pasta alternative? Roast spaghetti squash and top it with marinara sauce, grilled chicken, or your favorite vegetables.
- Kale: Loaded with vitamins A, C, and K, kale is perfect in soups, salads, smoothies, or baked into crispy chips.
- Pears: Naturally sweet and high in fiber, pears make an easy grab-and-go snack or a tasty addition to salads and oatmeal.
- Parsnips: Like carrots with a slightly sweeter flavor, parsnips are delicious roasted alongside other root vegetables or blended into soups.
- Okra: High in fiber and vitamins, okra can be roasted, grilled, or added to soups and stir-fries.
- Cranberries: Fresh or dried cranberries add bright flavor to salads, trail mix, oatmeal, and whole-grain baked goods.
Simple Ways to Eat More Seasonal Produce
You don't have to completely change your eating habits to enjoy the benefits of seasonal fruits and vegetables. Start by:
- Adding one extra vegetable to dinner each night.
- Packing a piece of fruit for an afternoon snack.
- Trying one new seasonal produce item each week.
- Visiting a local farmers market with family or friends for inspiration.
Small changes can make a big impact on your health over time. This fall, challenge yourself and your family to "eat the rainbow" by filling your plate with colorful, seasonal produce. You'll enjoy fresh flavors while giving your body the nutrients it needs to stay healthy and active all season long.
HRH YMCA Fall Challenge: Pick one new fall fruit or vegetable to try each week and discover a new favorite!
KAITIE DELGADO MS, RD, Sports Dietitian CSSD, LD, ACSM-CPT
Clinical Dietitian, Nutrition & Dietetics, Board Certified Specialist in Sports Nutrition
317-718-8542
