great summer season for fruits and vegetables may have been just what
the doctor ordered for people wanting to switch to a more healthful
But as we move into fall, healthy eaters might be worried about how they’ll maintain their nutritious eating routine.
of Cincinnati (UC) nutrition expert Debra Krummel, PhD, says
there are lots of fall-time produce selections to keep you right on
Krummel, an associate professor in the nutritional sciences department in the College of Allied Health Sciences, says apples may just be the best fruit to carry you through the cooler months.
are a great source of fiber and flavonoids, which are antioxidants that
help to prevent cancer and heart disease,” says Krummel. “Try eating
apple slices plain or with a small amount of peanut butter.”
She also suggests grapes—also packed with antioxidants—pears and raspberries, a great source of vitamin C.
for vegetables, Krummel says, broccoli is a “nutrition powerhouse” that
can be found all year round and it’s packed with vitamins A and C,
potassium, fiber and folate—a vitamin B complex used in red blood cell
production. Cauliflower is also a great diet addition.
Other folate-filled vegetables like kale and spinach can be used to create a nutritious salad.
she says, sweet potatoes, high in vitamin A, and acorn squash are both
easy to microwave for dinner. Add a small amount orange juice and brown
sugar to the squash for a great snack.
the weather cools, Krummel says, it’s important to watch out for the
soups and stews that sound like they would be healthy. Many are packed
with fat and are high in calories.
can find recipes on the Internet for pumpkin soup, which is a great
source of vitamin A,” says Krummel. “And adding carrots to any soup
will up the vitamin A content.
restaurants,” Krummel suggests, “try vegetable, minestrone or Italian
wedding soup. These choices are all tomato- or broth-based and will be
less fattening than cream-based recipes.”
Some other tips Krummel offers for at-home cooking:
· Skim fat from broths before adding to soup.
· Use a slow cooker, since less fat is needed.
· Replace cream with fat-free evaporated skim milk in recipes. It will give you a lower-fat, creamy texture.