Harvest the health benefits of these 4 fall foods

The fall season, including Thanksgiving and Halloween, is often associated with unhealthy foods. For example, candy from trick-or-treating has artificial coloring and high amounts of sugar which are best to eat in moderation or to avoid all together.

However, some fall favorites are packed with nutrition. Healthy seasonal options include:

1. Apples

“Apples are high in fiber, vitamin C and antioxidants,” says Kelly Nemec, a registered dietitian at Advocate Health Care.

In addition to being a healthy treat, apple picking is a fun fall activity and a great way to stock up so you can make some of your favorite recipes. A great way to enjoy apples and a sweet treat is to make an apple crisp, which is made with apples, oats, oat flour, cinnamon and maple syrup.

“You can also incorporate apples into oatmeal to provide some extra fiber,” Nemec says. 

For example, an apple cinnamon baked oatmeal recipe is gluten-free, dairy-free and vegetarian as well. Each serving has less than 300 calories and some protein.

2. Turkey

This Thanksgiving staple is a great source of protein, iron, vitamin B and zinc. 

“Turkey is most certainly a common leftover after Thanksgiving,” Nemec says. “Removing the skin on the turkey and using the turkey to make delicious sandwiches is one way to utilize leftovers.” 

Nemec also recommends using leftover turkey to make homemade soup.

3. Pumpkin seeds

Instead of throwing the seeds away when carving pumpkins, save your pumpkin seeds and use them to make a healthy snack. 

“In addition to being a great source of protein and magnesium, pumpkin seeds are also high in monounsaturated and polyunsaturated fats, which are known as healthy fats,” Nemec says.  

They are also great to add to any salads or just to eat as a snack.

4. Spaghetti squash

Spaghetti squash is a great source of fiber, vitamin C, vitamin B6 and beta-carotene.  

One great way to incorporate squash into your diet is by substituting it for pasta. “Spaghetti squash is a type of squash often used as a substitute for pasta because the internal contents of the squash shred into long strands that look like spaghetti noodles,” Nemec says.  

Spaghetti squash is also much lower in carbohydrates compared to regular pasta.  

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