Fall means trips to apple orchards and pumpkin patches. The produce you see on display isn't just for decoration. Several fall staples can be a healthy treat – if you know how to pick and cook them properly.
• Pumpkin: They are high in vitamins A and C, says Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare. Those vitamins help with immune health.
You can also roast the fleshy interior surface of a pumpkin, Zimmer says. Or for convenience, she says canned pumpkin usually doesn't have a lot of unhealthy added ingredients.
• Apples: Whether red, yellow, or green, Zimmer says apple peels are fiber-rich, while the fleshy interior is high in vitamin C.
• Pears: These are also high in fiber and vitamin C.
• Potatoes and sweet potatoes: Zimmer says like pumpkins, the vitamin A in sweet potatoes gives it the orange color. Eating sweet potatoes can help with immune, skin, and eye health, she says.
• Squash: Butternut, acorn, and spaghetti squash are all healthy choices to add flavor to fall meals, Zimmer says.
Spaghetti squash is a fun food to cook with kids, Zimmer says because they'll like the noodle texture. She often sees spaghetti squash added to casseroles. The pitfalls If you've been to an orchard or pumpkin patch, you know not all produce is created equally.
Zimmer says if the food looks off (such as discolored) or feels squishy, don't bring it home. It may be rotten and could make you sick. Also, don't choose food that's fallen to the ground, like an apple. The morsel could attract bugs. One exception: Pears.
Fall-themed shops also have many of these healthy foods for sale but with an unhealthy twist. A caramel apple, pumpkin spice latte, or pumpkin pie, for example. Zimmer says to eat these in moderation and consider modifying the order to make it healthier (such as skipping the whipped cream topping).
Excess sugar and fat can lead to weight gain, diabetes, and heart disease.
For fall drinks like apple juice and cider, make sure the concoction is pasteurized. Zimmer says that kills bacteria. And when cooking in your kitchen, follow all the usual hygiene guidelines, including frequent cleaning of hands and surfaces and prompt refrigeration of leftovers. Read more Visit the OSF HealthCare website for healthy recipes.
