Fall is in the air! Maybe not physically yet here in the south, because it is still 90 degree weather. As for me and my soul, when September strikes, my mind and body are ready for the switch. Fall is a special time of year. Football is back, school is in session, and there is a general buzz of excitement that comes knowing the holidays are on the way.
With so much going on during this time of year, it is critical to step up your meal prepping game so that you can have a healthy, successful transition into fall. Having a healthy gut starts with variety in the foods you eat, so don’t be afraid to mix it up and try new things! Below you will find a list of fresh fall foods that are in season during this time of year as well as their health benefits.
| Apples | High in fiber, vitamin C, and various antioxidants. Apples support heart health, aid in weight management, and help regulate blood sugar levels. | Cinnamon Apples |
| Pears | Rich in dietary fiber, vitamin C, and potassium. Pears promote digestive health, enhance immune function, and help maintain healthy blood pressure. | Pear Crumb Bars |
| Cranberries | Packed with antioxidants and vitamins C and E. Cranberries support urinary tract health, boost immunity, and may help prevent certain types of infections. | Cranberry Oatmeal Cookies |
| Pomegranates | High in antioxidants, vitamins C and K, and fiber. Pomegranates can improve heart health, reduce inflammation, and enhance memory. | Pomegranate Breakfast Parfait |
| Figs | Contain fiber, potassium, calcium, and magnesium. Figs support bone health, aid in digestion, and have potential blood pressure-lowering effects. | Oatmeal Fig Bars |
| Grapes | Source of antioxidants, particularly resveratrol. Grapes improve heart health, support brain function, and provide anti-inflammatory benefits. | Grape Salad |
| Pumpkin | High in vitamin A, fiber, and antioxidants. Pumpkins promote eye health, aid in weight management, and support immune function. | Pumpkin Soup |
| Clementines | Rich in vitamin C, folate, and fiber. Clementines support immune health, improve skin health, and aid in digestion. | Clemetine Sunshine Smoothie |
| Butternut Squash | High in vitamins A and C, fiber, and potassium. Butternut squash supports eye health, boosts immunity, and aids in maintaining healthy blood pressure. | Roasted Butternut Squash |
| Acorn Squash | High in fiber, vitamins A and C, and potassium. Acorn squash supports eye health, boosts immunity, and aids in maintaining healthy blood pressure. | Stuffed Baked Acorn Squash |
| Broccoli | Packed with vitamins C and K, fiber, and antioxidants. Broccoli supports heart health, enhances immune function, and may reduce the risk of certain cancers. | Healthy Broccoli Casserole |
| Brussel Sprouts | Packed with vitamins K and C, fiber, and antioxidants. Brussels sprouts support bone health, improve digestion, and may reduce the risk of chronic diseases. | Roasted Brussel Sprouts |
| Cabbage | Rich in vitamins C and K, fiber, and antioxidants. Cabbage promotes digestive health, supports immune function, and may reduce the risk of certain cancers. | Cabbage Stir Fry |
| Carrots | Rich in beta-carotene, fiber, and vitamins A and K. Carrots promote eye health, support digestive health, and boost immunity. | Roasted Honey Glaze Carrots |
| Cauliflower | High in vitamins C and K, fiber, and antioxidants. Cauliflower supports heart health, aids in weight management, and has anti-inflammatory properties. | Cauliflower Fried Rice |
| Kale | Packed with vitamins A, C, and K, fiber, and antioxidants. Kale supports heart health, enhances bone health, and boosts immunity. | Garlic Kale |
| Sweet Potatoes | Rich in vitamins A and C, fiber, and antioxidants. Sweet potatoes promote eye health, enhance immune function, and aid in blood sugar regulation. | Mediterranean Baked Sweet Potatoes |
| Portobello Mushrooms | Good source of B vitamins, selenium, and antioxidants. Portobello mushrooms support immune function, enhance heart health, and may have anti-cancer properties. | Portobello Stir Fry |
| Shiitake Mushrooms | Rich in B vitamins, vitamin D, and antioxidants. Shiitake mushrooms boost immune function, support cardiovascular health, and may reduce inflammation. | Shiitake Mushroom Pasta |
While this list might seem overwhelming, my suggestion is this: try one thing at a time. There are about 13 weeks ahead for fall. You could try one fruit and veggie each week. Explore different recipes and combinations. Find new ways to expand your palate by experimenting with new flavors.
There are plenty of ways to have variety while prioritizing meal prep. Take your time and plan ahead which items you want to try. Pick out the recipes ahead of time. The best way to succeed as the season gets rolling is to map it all out. After all, the true key to success is eliminating decision fatigue. The more clearly you can map out the food, recipes, and combinations that you want to try, the better you will be able to just execute the plan instead of getting overwhelmed.
Getting into a groove with meal prep can be hard. When you have new foods or recipes to try that excite you, it can make the process feel fun again. Spend some time exploring your local grocery store and let yourself be open to trying new things. Embrace all that fall has to offer – starting with these fresh fall foods for fitness!