Sep 01, 2015 1:00 AM

Author: Libby Mitchell

The summer is over, and the lush berries, peaches, and peas that we have enjoyed are giving way to their heartier autumn cousins. Which foods should you be eating for optimum health? Follow the signs of the season. 

Libby Mitchell

Libby Mitchell is the Social Media Coordinator for University of Utah Health Care. Follow her on Twitter @UUHCLibby.

diet nutrition

Fall Foods


Sending an apple for the teacher on the first day of school? Be sure to have some at home for healthy snacks. Apples are packed with fiber and vitamins. Be sure to eat the skin too, it’s filled with healthy flavonoids.


“That jack-o-lantern sitting on your porch is actually a superfood,” says Julie Metos, Chairperson in the Division of Nutrition at the University of Utah. “It’s full of vitamin A, fiber, and natural sweetness. Just roast and serve like you would any other squash.

Pumpkin Seeds

Don’t throw out the seeds after scraping them out of the pumpkin! “They have quite a bit of fiber, and they're really low in calories,” says Metos. You can clean and roast them with a variety of spices. Eat them by the handful or use them to top salads.


All root vegetables are nutritional staples in the fall and winter months, but beets in particular pack a punch of folate, vitamin C and magnesium. Boil, roast, or steam them for a perfect addition to a meal.

Brussel Sprouts

Now is the season for a bounty of Brussel sprouts! They are high in fiber, filled with vitamin K, and a good source of iron. Don’t like them whole? Try shaving them with your food processor and adding them to salads or soups.

As we transition into fall, it’s important to make sure vegetables and fruit are a part of your daily diet. “In the fall, we need to have a routine, and one routine I tell people to follow is when you're thinking of making dinner, always think of your vegetables first,” says Metos. “I think it just kind of naturally balances out your diet a little bit better and will really help you focus on those fall super vegetables that we want you to eat.”

comments powered by Disqus