Healthy Foods for the Fall Season

Healthy Foods for the Fall Season

table spread of healthy foods for the fall season

Autumn has arrived, which means it is time for wardrobe and diet changes.  As the outdoor temperatures begin to drop it is important for all of us to nourish our bodies to provide for much needed balance both inside and out.  Failure to eat appropriate foods in the colder seasons can easily cause you to fall prey to a variety of illnesses, including the common cold and the flu.  With that said, during the fall and winter months eating foods that strengthen our immune system and boost our energy levels are an absolute must do for everyone and the team here at Riverside Medical Group would like to share some of those important foods with you and ones that you can add to your child’s regular diet.

Though pumpkin is surely popular in the fall, it is not, by far, the only produce that should be included in your fall and winter diet.  To get the very best foods that fall has to offer, check out our list of autumn food picks that are every bit delicious as they are healthy.  Why not try something new this fall. Who would have ever thought that leeks or even artichokes could taste so good.

Foods to Eat During the Fall and Winter Months

There are a number of seasonal foods that should be added to your diet in the cold weather months.  Here are some healthy fall foods that will not only enhance your recipes, but will also help to strengthen your immune system and reach your individual health goals.  Be sure to include these suggested foods into your cold weather diet.   

  • Root vegetables – sweet potatoes, squash, carrots and pumpkin
  • Legumes – soybeans, beans, lentils, and chickpeas
  • Whole Grains – oats, millet, quinoa and brown rice
  • Green vegetables – artichokes, kale, spinach and broccoli
  • Fruits – pear, citrus fruits, apples, grapes, and pomegranates
  • Fish – haddock, sea bass, sole, oysters, mussels, scallops, clams and cod
  • Herbs – basil, dill, turmeric, thyme, rosemary, cinnamon and ginger. 

In addition to incorporating these foods into your cold weather diet, we also suggest that should you need to snack, that you consider snacking on warm herbal teas, perhaps a turmeric latte, nuts and seeds as well as granola bars.  You should also switch up your meals and consume grains in the evening hours and eat lighter lunches that may include warm salad or soups.

The Importance of Seasonal Diets

Adapting your daily food intake and diet to the various seasons is important to your wellbeing and your overall mental and physical health as well.  Eating the right foods in cold weather not only keeps you energized all day long, but helps you to avoid illnesses such as the common cold and flu during the fall and winter months.

Most fall foods are tolerant of the frost and taste a whole lot better when cold.  When vegetables are subjected to frost and cold weather their stored starches tend to convert into soluble sugars in order to prevent freezing, and ultimately cause the vegetables to be sweeter and taste a good deal better. 

Riverside Nutritional Services

To learn more about fall foods to eat, their benefits and advantages, and the importance of eating proper seasonal foods, be sure to contact one of our nutritionists at our Riverside Outpatient Clinical Nutrition Services in New Jersey.  Our team of specialists are on hand to answer all your questions and help you to put the perfect fall/winter diet in place. Give a call out to one of our Health System Registered Dietitians and schedule your nutrition consultation today. Our expert dietitians also have a New Jersey weight management program you can inquire with us about.