With Halloween approaching and Thanksgiving and Christmas following close behind it’s a great time to start thinking about the change of the season. The last 3 months of the year present a great time to come together with friends and loved ones. The highpoint of these gatherings is often the food and treats that are shared.
For some folks, the buffet of rich foods and desserts can be a real challenge. Know that it’s okay to indulge in some of your favorite treats. Just focus on filling up first with foods that also have health benefits and staying active (This is a great time of year to set a PR for Group Class attendance). Let’s fork up 8 Delicious and Functional Fall Foods that you could focus on eating!
Turkey is a very rich source of protein, niacin, vitamin B6 and the amino acid tryptophan. It also contains zinc, selenium, and vitamin B12. The skinless white meat of turkey is low on fat and is an excellent source of protein. Don’t be afraid to double down on turkey if you’re missing out on other healthy options at the table.
Pumpkin is rich in potassium and vitamins A, C, and E. A serving of pumpkin also contains more than 20% of your daily recommended intake of fiber. This enjoyable fall food can be prepared in many ways so try to keep this dish simple and not too sweet by doctoring it up with freshly ground cinnamon and a little sea salt.
Squash a tremendous source of beta carotene, manganese, and antioxidants like vitamin C. It’s also a great source of potassium that is associated with lowering blood pressure. Roasted acorn squash with a little grass-fed butter and some lean protein can be a simple and delicious harvest dinner!
Apples are a favorite when it comes to fall foods and a fun fall activity. They are a great source of Vitamin K, potassium and immune-boosting Vitamin C. You also get plenty of dietary fiber (pectin) from this delicious fruit that can help you feel satiated. Eat this fruit whole, add it to a salad, or make it the foundation of a healthy dessert.
Cranberries are a fall superfood high in vitamins, fiber, minerals, and antioxidants. They are also correlated with reducing the incidence of urinary tract infection and contain immune boosting properties. Rather than buying prepackaged cranberry sauce try making your own with fresh squeezed orange juice for a healthier alternative.
Pecans are a great source of Vitamin E (which is both immune-boosting and anti-inflammatory) as well as B-vitamins and magnesium which are essential for a healthy heart and muscle function. A handful of pecans make a great snack, but some pecan themed desserts can be loaded with sugar so proceed with caution.
Pears are another excellent source of dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels. They are also rich in vitamins C and K, as well as potassium.
Beets are a go-to fall food when it comes to fiber, iron, potassium and folic acids. This superfood can be prepared in a variety of ways from roasted beets and beet chips to a nice cold glass of beet juice to help you detox.
There you go. 8 delicious and functional fall foods that you should aim to incorporate into your diet this season. Have more questions on how to get in the groove with healthy dietary choices this fall? Get in touch with one of our coaches and we’d be happy to help!