Healthy Foods for Fall

When you eat fruits and vegetables that are in season they tend to be fresh and local. Because they are fresh and local, buying seasonal produce can offer a ton of  benefits, including better flavor, more nutrients, reduced cost and less environmental burden. Apple picking and pumpkin farm hay rides can be more than just a fun thing to do with friends and family… bring home the goods and start eating with the season!

Apples (approx. 80 calories)- Nutrients found in apples can help prevent spikes in blood sugar and reduce risk of a variety of chronic diseases. Apples also contain flavonoids and enzymes, which aid in the breakdown of complex carbohydrates into simpler sugars. Your blood sugar level is likely to be more stable after eating when these enzymes are inhibited. The fibers and antioxidants in apples also reduce inflammation related to cardiovascular disease, asthma, and cancer.

Pumpkin, butternut and acorn squash (90-130 calories per serving) – rich in beta-carotene and potassium, as well as fiber, niacin, and iron.

Parsnips (102 calories per serving) – Parsnips are fat-free, cholesterol-free, very low in sodium, and a good source of vitamin C, folate, and fiber.

Cranberries (51 calories per serving)- Fresh cranberries are at their peak from October through December. Cranberries are full of antioxidants, which protects cells from damage by unstable molecules called free radicals. and are a great source of vitamin C.

Cauliflower (30 calories per serving) – Cauliflower is an excellent source of vitamin C, vitamin K, and folate. It is a very good source of vitamin B5, potassium, dietary fiber, manganese, and molybdenum, as well as a good source of protein, phosphorus, magnesium, vitamin B1, vitamin B2, vitamin B3, and iron.

Brussels Sprouts (38  calories per serving): Brussels contain high levels of Vitamin K, folate and iron. They are a good choice for an alkaline diet, as a food that decreases the amount of acid in the body.


artichoke, almonds, bell peppers, beet, beet greens, broccolini, carrots, chestnuts, chard, corn, eggplant, fennel, garlic, leeks, limes, pears, plums, pomegranate, parsnip, potatoes (maincrop), radishes, spinach, sweet potatoes, tomatoes, and wild mushrooms.


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