Healthy Fall Nutrition


Let’s stay healthy this fall! Here are some great tips to help. Find more information and great recipes at here.

Reach for Root Vegetables

Most root vegetables are available all year, but they’re at their peak from fall to spring. Underground gems such as garlic, onions, ginger, turnips, carrots, sweet potatoes, beets, and parsnips deliver ample flavor and nutrients during the cooler months. Many root vegetables are loaded with folate, which is key for cell growth and metabolism, and beta-carotene, which aids vision and bone growth.

Add Anti-Inflammatory Foods

During fall, a host of allergens can conjure sniffles and sneezes, so it’s important to pack in anti-inflammatory foods. Seasonal foods high in quercetin, like apples and onions, help block the release of histamines, which are the substances responsible for allergic reactions, according to the Journal of Allergy and Clinical Immunology.

Frequent Farmers’ Markets

Learn more about seasonal produce, connect with your food, and boost your health with a visit to your local farmers’ market. Many farmers grow the most nutritious produce possible through sustainable techniques. They pick produce right before the market, and often grow heirloom varieties. The foods available at your local farmers’ markets will depend on what grows in your geographic region. As a general guideline, some foods to look for during the fall are apples, cranberries, figs, grapes, pears, persimmons, pomegranates, mushrooms, pumpkins, Brussels sprouts, and leafy greens such as Swiss chard, romaine, kale, and collards. Find farmers’ markets near you via the National Farmers’ Market Directory.

Go for Whole Grains and Seeds

Another optimal food group for fall includes whole, nutritious grains—barley, brown rice, kamut, spelt, teff, farro—or foods that are technically seeds but are used like grains such as amaranth, wild rice, buckwheat (kasha), millet, quinoa. These foods support good nutrition and health with their high levels of B vitamins, which help improve mood, and reduce anxiety, depression, and seasonal affective disorder. Contrary to processed or refined grains, whole, unrefined grains maintain their hunger-reducing fiber and inflammation-fighting vitamin E. Add grains and seeds to stuffing, soups, stews, or salads.