Fall is prime time for healthy eating.
It’s officially fall, but instead of fretting about the end of beach season, you should be celebrating the beginning of a wonderful fruit and vegetable season. Fall is full of delicious foods you can work into your diet in a variety of ways, so why not take a trip to your local farmers market and indulge in the bounty of the season?
Grapes
Red and purple grapes are thriving and can help you do the same, says Maxine Smith, a registered dietitian with the Cleveland Clinic. “They are rich in flavonoid compounds that promote healthy function of the blood vessels and decrease oxidative stress and inflammation,” she says, “thereby promoting cardiovascular health and healthy aging.”
Apples
It’s true what they say — an apple a day will keep the doctor away. But instead of sticking with regular old red delicious, why not branch out and try a delicious, nutritious seasonal variety (like honeycrisp) that will keep you healthy? “Numerous epidemiological studies have associated apples with a decreased risk of chronic diseases such as cancer, heart disease and asthma,” Smith says. “Apples are also a good source of fiber, which can promote regularity and assist with weight loss.”
Beets
Beets are one of those vegetables that no one wanted to eat growing up, but are secretly delicious. Fall brings a bounty of beets, both red and yellow, that you can roast, shave over salads or turn into soup, says Melissa Rifkin, a dietitian with Montefiore Medical Center in New York City. You can even sneak them into cocktails. “Beets are awesome because they’re high in antioxidants, high in fiber and high in vitamin C,” she says. “They also have a good amount of potassium and folate, which can reduce the risk of birth defects for pregnant women.”
Squash
Fall also brings in a variety of squashes, from pumpkin and spaghetti, to butternut and acorn, which are all low in calories and high in vitamins and minerals — not to mention flavor! Squash works as a great substitute or healthy addition in carb-heavy foods — try spaghetti squash instead of traditional pasta, or add butternut squash in mac and cheese for a healthy twist.
Brussels sprouts
Get that image of mushy sprouts out of your head! Brussels sprouts, when cooked right, can be a delicious and nutritious addition to any meal. They are high in fiber, vitamin K, vitamin C and folate, plus other key vitamins and minerals you need. As to how you should cook them? “I want to taste the vegetable, not mask the flavors,” Rifkin says. “What I do is slice them really thin or lay them flat on a pan, drizzle them with olive oil and roast them.”
Cabbage
Cabbage, in the same family as Brussels sprouts, is good for way more than just coleslaw, Smith says, because it’s low in calories and may even help lower your cholesterol levels. “Although all types of cabbage have health benefits, red cabbage is particularly rich in a chemical called sulforaphane, which exhibits anti-cancer and antimicrobial properties,” she says. “Red cabbage is also rich in anthocyanins, which have antioxidant and anti-inflammatory properties.”
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6 Fruits and Vegetables You Should Eat This Fall originally appeared on usnews.com
