By: Chelsea Rae Bourgeois, RDN, LD
As the weather begins to cool, a new crop of seasonal favorites will make its way into grocery stores and local farmers markets. Fall brings an abundance of fresh fruits and vegetables that are packed with flavor and nutrition. Eating produce that is in season is a great way to add variety to your meals. Fall favorites like apples, pears, squash, sweet potatoes, and Brussels sprouts are packed with vitamins, minerals, and fiber that can support overall health and elevate your meals.
But how do registered dietitians incorporate these fruits and veggies into their season? So glad you asked!
Why Buy Produce in Season?
So, what makes seasonal produce worth the hype? Because it’s harvested at its peak, seasonal produce is typically fresher and lower in cost. It’s an easy way to add more flavor and nutrition to your meals while also keeping grocery costs in check.
Ivy Mumo, RD and Regional Director of Wellness and Sustainability for FLIK explains it well:
“If you’re trying to eat healthy without spending more, start with what’s in season. Fall favorites like apples, squash, and sweet potatoes are loaded with fiber and nutrients, and they’re often some of the best bargains in the produce aisle. Here is a hack to remember: Shop the sales flyer. What’s featured is usually what’s in season and easiest on your wallet.”
Dietitian Picks for Fall
Apples
Nothing says fall quite like a trip to the apple orchard. Apples are one of the most popular fruit picks of the season, known for their natural sweetness, crisp texture, and versatility. They’re rich in fiber, especially when eaten with the skin, and make an easy, nutritious snack for those busy autumn days. Whether enjoyed fresh or baked into a favorite recipe, apples are a delicious way to bring the flavors of fall to your plate.
Monica Kashi, MS, RDN, LDN, CSCS, shares one of her favorite ways to enjoy them:
“Apples are one of my favorite fall fruits because they’re versatile, nutritious, and budget-friendly. One of my favorite ways to use them is by sautéing sliced apples with cinnamon. As they cook, they release their natural juices and create an almost sauce-like texture without the need for added sugar. They’re delicious stirred into oatmeal, spooned over yogurt, or added to pancakes and French toast for natural sweetness and extra fiber.”
Pears
Pears are another fall fruit worth considering at the grocery store. They’re a good source of fiber, vitamin C, and antioxidants. You can enjoy them fresh whole, sliced into salads, or served with cheese and whole grain crackers as a well-balanced snack.1
Squash
From butternut and acorn to delicata and pumpkin, squash comes in many shapes, colors, and flavors. Squash is a good source of fiber and nutrients like vitamin A, which supports healthy vision and immune function.2
Kerry Cowart, MBA, RDN, CSSD, looks forward to cooking with squash during the fall:
“Fall is one of my favorite times to cook. I love making homemade applesauce and trying different varieties of squash, whether it’s roasting fresh pumpkin for baking, adding brown sugar and cinnamon for something sweet, or preparing delicata squash with garlic and herbs for a savory dish.”
Sweet Potatoes
Sweet potatoes are a staple for many holiday dishes, but they offer health benefits all season long. Sweet potatoes are packed with vitamin A, fiber, and potassium, and they are incredibly versatile. There are many ways to incorporate them into your diet – roast them, mash them, add them to soups, or cube them for sheet pan meals!
Laura Martorano, RD, CDN, IFNCP, and Wellness Manager for Culinart Group includes sweet potatoes where you might least expect them – in her Fudgy Sweet Potato Brownies with Date Caramel Drizzle:
“Talk about sneaking in nutrients! Fudgy Sweet Potato Brownies satisfy your sweet tooth with a nutritious twist on a classic dessert! Additionally, sweet potatoes support your immune function and provide dietary fiber, which is great for the fall season and maintaining fullness throughout the day.”
Brussels Sprouts
If Brussels sprouts weren’t your favorite as a child, it might be worth trying them again! Brussels sprouts are a nutrient dense leafy green veggie, packed with flavor and potential health benefits. Roasting them brings out their natural sweetness and creates a crispy texture that elevates any meal. Try tossing halved Brussels sprouts with olive oil, garlic, and black pepper before roasting them in the oven.
Make the Most of Fall Flavors
Fall brings cooler temperatures, colorful leaves, and plenty of opportunities to enjoy simple, affordable, and nutritious meals. Whether you’re sautéing apples, mashing sweet potatoes, or trying a new type of squash, adding seasonal produce to your diet is an easy way to add flavor, variety, and nutrition to your plate. can help you eat well and be well. This autumn, embrace the season’s harvest by exploring your local grocery store or farmers market. You’re sure to find an abundance of fresh, in-season fruits and vegetables ready to inspire your next meal or snack!
References
- Ameer K, Butt MS, Shahzadi N, et al. Nutritional profile, uses and health enhancing properties of pears. J Food Biochem. 2023;47(7):e14648. doi:10.1111/jfbc.14648
- Gavril Rațu RN, Stoica F, Lipșa FD, et al. Pumpkin and Pumpkin By-Products: A Comprehensive Overview of Phytochemicals, Extraction, Health Benefits, and Food Applications. Foods. 2024;13(17):2694. Published 2024 Aug 26. doi:10.3390/foods13172694
