5 Fruits and Vegetables to Eat More of this Fall!

Written By: Mairead, Registered DietitianWe often think of summer as the peak time for fresh produce, but fall has many options for us as well! Buying produce in season means it may be cheaper, and it’s likely to be fresher. You can also usually buy more local options! Check out these fruits and vegetables, and try including them in your meals while they’re in season this fall!

1. Pears: We often overlook pears in favour of apples but mixing up your fruit options can help you avoid getting bored with healthy eating. Like most fruit, pears are high in vitamin C, which helps support our immune systems. They also have lots of fibre, which can help maintain a healthy heart, and regular digestion. Pears are great whole as a quick and portable snack, or try chopping them to add to a fall salad. For a fun lunch, make a grilled cheese sandwich using old cheddar and sliced pears!

2. Beets: These vibrant root vegetables may turn your whole kitchen purple if you’re not careful, but they also pack a nutrition punch from both their leaves and roots. Beet greens can be used in salads or sauteed as a side dish. Beet roots are great roasted with some olive oil, salt and peppe, or finely shredded and added to a salad. Beets are a great source of potassium – an electrolyte that helps regulate the amount of fluid in our cells, and helps maintain normal blood pressure.

3. Brussels Sprouts: These little green guys get a bad rap because we’ve had them served up steamed and mushy before. They’re high in fibre, vitamin C, and vitamin B6 – a nutrient that helps keep our nervous system and immune system functioning properly. Try shredding these up for a fun fall salad with some dried cranberries and a poppyseed dressing, or roast them in the oven with a bit of bacon!

4. Cranberries: These may be harder to find fresh locally, but they’re usually available at your local grocery store from before Thanksgiving until after Christmas. They’re high in antioxidants, and fresh cranberries can brighten up fall baking. If you’re choosing dried cranberries, try to find ones that are lower in added sugar, and add a handful to your salads or trail mix!

5. Squash: There’s such a variety of squash, and they all have different flavours and textures. Squash are high in vitamin A, which can help support eye health. Cube and roast squash with oil, salt and pepper for an easy side dish all season, or puree it with other root vegetables and onion into a creamy seasonal soup.

What seasonal produce are you going to include in your meals this season? Post your photos to social media and tag Degree Fitness Seaforth to show us!

For more evidence-based nutrition advice tailored just for you, email [email protected] to learn more about our Nutrition Programs. Click here to book your FREE Bite-Sized Nutrition Chat to see if this could be the right fit for you!