When I think of fall staple foods, I think of pumpkin and sweet potato, which are often associated with comfort foods like pumpkin pie or sweet potato casserole. But many other types of fall produce, like squash, apples, and root vegetables, are also great nutrient-rich ingredients for healthy cooking and adding color to our plates.
According to Tara Schmidt, M.Ed., RDN, LD, Lead Dietitian for the Mayo Clinic Diet, the stunning colors of fall are the perfect reminder to keep our meal plates well-rounded and colorful — the more color, the more benefits, as the color of fruits and vegetables is determined by the various phytonutrients in them. Below, Schmidt shares her best tips & tricks to help you add nutritious seasonal foods into your everyday meals this autumn.
Key nutrients & health benefits in fall foods
Fall comfort foods like pumpkin pie or apple cider are great for the occasional autumn treat, but they contain too much sugar to incorporate into your everyday diet.
However, many nutrient-dense fall staples like apples, squash, root vegetables, pumpkin, and leafy greens can be used in your diet in healthier recipes to get the most out of their nutrients.
Not only does eating seasonally help our bodies, but it also helps the places we live.
“Buying seasonal produce reduces fuel consumption, water and land use, pollution, and soil degradation. The foods you eat support your local farmers and likely have more flavor, as they’re given more time to mature on the plant. This leads to increased nutrient density as well,” Schmidt says.
Apples
For example, “Apples are rich in fiber and polyphenols (known for antioxidant properties). Their ability to ‘keep the doctor away’ may even be true, as they have been shown to lower cholesterol. There are also thousands of varieties, so try as many as you can and find a few favorites,” says Schmidt.
Leafy greens
Green, leafy vegetables are a powerhouse of nutrition. They contain calcium, vitamin C, and often provide more than your daily requirement for vitamin A. Leafy greens include foods like kale, lettuce, and spinach. Leafy greens contain a carbohydrate called sulfoquinovose, which can also support the growth of healthy gut bacteria.
Sweet potatoes, butternut squash, & pumpkins
Sweet potatoes and pumpkins are high in beta-carotene, a carotenoid, or one of the pigmented nutrients that act as an antioxidant. “Foods high in carotenoids may help to reduce the chance of developing certain cancers. Beta-carotene is also a precursor to vitamin A – meaning it is converted to vitamin A in the body. Vitamin A can help to preserve vision and fight infections,” she says.
Incorporating fall foods into everyday meals
Finding healthful ways to incorporate fall foods into everyday meals doesn’t need to be complicated. As part of the Mayo Clinic Diet, individuals are encouraged to enjoy unlimited amounts of fruits and vegetables to promote flexibility, realistic eating. For those with busy schedules, Schmidt recommends keeping things simple, with options such as:
- Using apples as an easy grab-and-go snack to put in your backpack or briefcase and take anywhere
- Add leafy greens, like kale or spinach, to your favorite soup, salad, or egg dish (even if the recipe doesn’t mention it)
- Use sliced or chopped pears in oatmeal or salad, leaving the skin on for the most nutrition
- Add veggies wherever you can to support gut health and get enough fiber into your diet. For example, consider adding spinach or peas to your favorite casserole or kale and beans to a comforting soup.
Trying healthy fall recipes
In addition to easy fall swaps, Schmidt also encourages experimenting with healthy fall recipes to get into the seasonal spirit and find new ways to enjoy fall staples.
For example, “If you’ve only had squash that included brown sugar and marshmallows, give a savory recipe with roasted veggies a try. You just may find a new favorite.”
Two of her recent favorite healthy fall foods that balance nutrition, comfort, and flavor are Cranberry Apple Oatmeal and Moroccan Chickpea, Sweet Potato, and Carrot Soup.
Rethinking comfort foods
Rethinking fall comfort foods — like casseroles, baked goods, and sweets — can also make it easier to incorporate healthful fall foods into your diet. To do so, Schmidt says to “experiment by gradually decreasing the added sugar in your baked goods. We still want them to taste good and turn out, but using 75% of the sugar a recipe calls for may not even be noticeable.“
“To get into the experience and encourage a shift in mindset, get into the experience,” says Schmidt. “Check out your local farmers market, pumpkin patch, or pick-your-own apple orchard to feel extra connected to your community and the food itself. I also think soup is one great fall food that really allows you to throw in the kitchen sink — and you simply can’t mess it up! Think about adding butternut squash and apple or potatoes, leeks, and spinach.”
