Fun Fall Foods



By Grace Iberle, RDN, LDN, CHC, CPT 

Purchasing produce when it’s in season is often cheaper, tastier, and at its peak nutrition quality! Summer is often thought of as the season with the most in-season produce, but that does not mean fall should be forgotten. The easy go-to for fall include apples and pears, as well as squash and root vegetables. Read below for more fun facts on these fall foods.   


  • Packed with antioxidants, which may help prevent chronic illness and slow aging

  • Have as a snack, add to salads, make into applesauce, heat up for a warm dessert


  • Traditional reddish-purple beets, but there are also golden, white, and multicolored

  • Add in salads, roast with other vegetables to add an earthy flavor to your meal


  • Only 5% of cranberries make it to the fresh produce section, the rest gets dried, canned, or turned into juice

Cruciferous vegetables - cabbage, rutabaga, cauliflower, broccoli, Brussels sprouts

  • Contains glucosinolates, which may have cancer-fighting potential

  • Rutabaga and turnips may help reduce the risk of prostate and lung cancer


  • Figs have two seasons - starting with a quick, early summer season, then coming back at the end of summer and continuing through the fall


  • High in soluble fiber, which helps in lowering LDL (bad) cholesterol


  • Full of antioxidants that promote cardiovascular health


  • A staple herb in fall meals

  • To store fresh, simply wrap them in a damp paper towel, place in a plastic bag, store them in the refrigerator for up to several days

Squash - including pumpkins!

  • Alpha- and beta-carotene, which give it their bright orange color and help to promote good eyesight

  • Don’t forget about the seeds - pumpkin seeds are a good source of omega-3 fatty acids that can prevent heart disease, high blood pressure, or high cholesterol

Sweet Potatoes

  • Also rich in beta-carotene, to help prevent vitamin A deficiencies

  • Eat the skin for more fiber

You can still enjoy these different fruits and vegetables all year round in canned and frozen foods, as well as juices. Always double check the nutrition label and ingredient list to ensure you are getting only the fruit and vegetable, no added sugars or sodium. Crops and harvest dates will vary depending on your location and climate.

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