10 Nutritious & Delicious Fall Foods to Eat Right Now

The top 10 fall health foods

As the leaves change color and the air cools, fall is definitely here! Along with it come some classic seasonal foods we look forward to. While dishes like sweet potato casserole, apple pie, and pumpkin bread are delicious, they’re also often loaded with sugar. Luckily, fall also brings a variety of tasty, nutritious foods that let you enjoy the season without all the sweets. Think roasted beets with a subtle sweetness or the crisp bite of a juicy pear—these fall favorites are not only full of flavor but are also great for you. Here’s a list of the top 10 healthy fall foods, each bringing its own unique benefits.

1. Beets

Beets are a sweet root vegetable that’s super healthy for you. They contain betalain, which is a phytonutrient that has been shown to help detoxify your body. Try roasting sliced beets in the oven and then topping them with some goat cheese for a yummy side dish.

2. Pears

Pears, along with apples, are the quintessential fall food. They’re rich in pectin, which is a soluble fiber that helps you feel fuller for longer. Pears make great snacks as well — pair them with some cheese!

3. Brussels sprouts

Brussels sprouts are low in calories but high in fiber. They’re also packed with vitamin K, a nutrient that has been associated with less abdominal fat and stronger bones. Try roasting some Brussels sprouts with olive oil and garlic.

4. Pumpkin

Pumpkins aren’t just for pie! They’re actually a superfood. Filled with vitamins A, C, and K, pumpkin is a nutritious fall treat. Just one cup of pureed pumpkin contains seven grams of fiber. For a healthy breakfast, stir two tablespoons of pumpkin puree into a cup of Greek yogurt and sprinkle with cinnamon.

5. Turnips

While most people overlook turnips, they’re rich in sulfur, a mineral that helps boost your metabolism. Turnips are also a good source of protein, omega-3 fatty acids, and B vitamins, which are essential for health. Try eating them raw in salads or mashed as a potato substitute.

6. Figs

Figs are the perfect natural dessert because they’re sweet and easy to eat. Figs also contain lots of fiber and other essential nutrients, such as vitamin B6 and potassium, which are important for maintaining proper energy levels.

7. Acorn squash

This winter squash is packed with vitamin C, potassium, and fiber, all of which stabilize blood sugar levels and keep you full. Simply roast some acorn squash with butter, cinnamon, and honey.

8. Rainbow chard

Rainbow chard is super colorful and nutritious. It’s high in vitamins K, C, and A, and rainbow chard has been shown to decrease blood sugar and lower insulin resistance. Sautee it with some olive oil and garlic.

9. Sweet potatoes

Forget regular potatoes — reach for sweet potatoes instead. They’re packed with vitamins A and C, as well as fiber, which promote gut health. Roast sweet potatoes in the oven for a delicious side dish.

10. Apples

This favorite fall food is rich in fiber, full of vitamins, and low in calories. Throw chopped-up apples into a salad or pair with peanut butter for a healthy afternoon snack.

Enjoy these harvest delights

As you enjoy fall’s flavors, try adding in these ten nutritious foods! They’re packed with essential nutrients and bring a seasonal touch to your meals. Whether you’re roasting Brussels sprouts for a cozy dinner or snacking on fresh figs, these autumn picks can boost your well-being while keeping you in tune with the season. With wholesome ingredients on hand, you can enjoy all the best of fall without overindulging. So, as you jump into the season, let these healthy foods bring some fresh inspiration to your kitchen. Embrace the harvest and enjoy autumn’s colorful variety!

References

“7 Delicious Fall Foods That Are Great for Weight Loss,” Women’s Health, September 16, 2014.
“7 Fall Foods That are Perfect for Weight Loss,” Self, September 9, 2016.
“20 Fall Superfoods for Weight Loss You Should Be Eating This Season,” Redbook, October 15, 2018.