Aug 29, 2022 9:00 AM

Author: University of Utah Health Communications

Información en español

Infographic explains the best produce to incorporate in your meals in the fall.

The harvest season is upon us, bringing a bounty of fresh and delicious fruits and veggies to your local produce aisle. Here are some selections to add to your shopping cart this fall.

Fiber-Filled Foods 

Bolster your digestive health with these high-fiber foods that lower cholesterol, control blood sugars, and even tamp down hunger throughout the day: mushrooms, sweet potatoes, Brussels sprouts, pears, squash, cranberries, apples, parsnips, and eggplants.

Potassium Powerhouses

Nourish your body with these potassium-rich foods that regulate blood pressure, transport nutrients into cells, and support nerve and muscle functioning: pumpkins, apples, mushrooms, eggplants, and pears.

Vitamin C Boosters

Treat yourself to these foods that are rich in vitamin C, a powerful antioxidant that strengthens the body’s natural defenses:  pomegranates, cherries, cranberries, parsnips, squash, Brussels sprouts, broccoli, and eggplants.

Three Versatile Foods for Cooking

Stretch your taste buds and your culinary creativity with these fortifying foods:

Pumpkin—This fall staple is great for soups, pastas, and wild rice. Roast the seeds for an added crunch in salads, yogurt parfaits, and oatmeal.

Pears—Add a gourmet touch by slicing this crisp fruit into savory dishes such as roasted chicken and grilled cheese sandwiches.

Eggplant—This hearty vegetable can be used as a meat alternative for main course dishes such as eggplant parmesan and stir fry.

Know Before You Go

Farmers’ markets offer a bounty of fresh produce, but they can be overwhelming. Take a quick lap around the market to scout out options and quality of produce before stepping up to the booths. At the grocery store, look for produce tagged as “local” to find fresh, seasonal goods.

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