The fall season is underway – colors are changing, sweater weather is back and store shelves are busy stocking a variety of tasty, autumnal options.
Nutrition experts at Carle Health are particularly fond of this time of year as it presents unique ways to maintain a healthy, convenient and delicious diet.
Fun fall foods
Carle Health dietitians say shopping seasonally is always helpful as it presents foods that are more cost effective and readily available.
Fruits and vegetables that are common around this time of year tend to be nutrient-rich and packed with fiber, vitamins and antioxidants.
“Pears and apples are fantastic and a great source of fiber and vitamin C – you can eat them plain or work them into a meal, like a nice salad,” said Denae Sink, a community dietitian at Carle Health
Methodist Hospital. “Another great option are veggies with a bright orange color, like pumpkins, sweet potatoes and squash. They are terrific sources of fiber and vitamin A.”
The orange color comes from an antioxidant called beta carotene which helps improve the immune system and break down vitamin A. Sweet potatoes and certain squashes – like butternut and acorn squash – all contain beta carotene.
“Fall squash is easy to prepare if you buy it frozen in chunks or as zucchini/spaghetti squash noodles that are pre-shredded,” said Kristina Adams-Smith, a registered dietitian who serves the Carle Health Champaign-Urbana Service Area. “They can act as great low-carb substitutes, like using spaghetti squash instead of pasta noodles. Canned pumpkin is also great, and it is concentrated, meaning it provides a greater density of nutrition.”
Both experts say canned pumpkin and sweet potato can also be great for baking – you can add them into goods like bread, oatmeal and pancakes for an added nutrient boost.
Fuel for the whole family
The start of the fall season can be tough to navigate nutritionally, particularly for kids as they start a new school year and begin
more scheduled sports and extracurricular activities.
“For kids and teens, having a meal every three-to-four hours is recommended to help maintain energy and combat hunger,” Sink said.
Sink says a great tip for parents is to let their kids get more involved in the meal planning and preparation process.
“Help them choose what they’d like for lunch and have them go with you to the store and pick out items,” Sink said. “Parents can also step it up a notch and let their kids help prep meals with them – kids are more likely to eat food if they’ve had a hand in making it.”
Sink adds it is helpful to include a routine, such as trying a new fruit or vegetable each week. Kids can learn about what they like and spice up their preference with a healthy dip or seasoning.
Adams-Smith says it can also be very helpful to prioritize healthy, colorful foods that may draw kids in.
“Mini bell peppers right out of the bag are a good example and very popular with my kids,” Adams-Smith said. “Apples and pears provide color and those essential nutrients we discussed – you can make your own applesauce or just slice and enjoy them with some peanut butter or Greek yogurt.”
The experts recommend taking advantage of fall markets and produce vendors that pop up around this time of year: local pumpkin patches and apple orchards contain a lot of tasty, locally-grown options.
Start to plan your healthy fall food menu right here! Sink and Adams-Smith share some delicious recipes you can make and share with the whole family:
Butternut Squash Soup
This tasty soup supports immune function, promotes healthy vision and skin, and helps with digestion thanks to its rich fiber content.
Ingredients
1 medium chopped onion
2 tablespoon margarine
6 cups peeled and cubed butternut squash
3 cups chicken or vegetable stock
½ teaspoon cinnamon
½ teaspoon nutmeg
1/8 teaspoon cayenne pepper
1 cup half and half
salt and pepper to taste
Instructions
Sauté onions in margarine in a large saucepan until translucent. Add the cubed squash, broth, mace, cinnamon, nutmeg, and cayenne pepper. Bring to a boil and then simmer until the squash is very tender – usually about 25 minutes. Remove from heat and add the half and half. Then, puree in batches using a blender or food processor, and return back to the pan to heat through before serving – but don’t boil. Serve hot and garnish. If you want to reduce calories, use fat free cream for the garnish and use whole milk instead of half and half.
Pumpkin Chili
This dish contains several healthy ingredients including fiber for digestion, antioxidants for immune function and vision, and vitamins and minerals such as vitamin C, potassium, and iron.
Ingredients
1-pound lean ground turkey breast
½ cup onion, chopped
1- 15 ounce can 100% pure pumpkin
1- 28 ounce can diced tomatoes, no salt added (undrained)
2 cans of black beans, no salt added (rinsed and drained)
2 cups of low sodium chicken broth
2 teaspoons chili powder
1 teaspoon oregano
1 ½ teaspoons cumin
Instructions
In a large pot, cook ground turkey until brown and crumbled. Once turkey is browned, add remaining ingredients to pot. Stir to combine. Reduce heat and simmer for about 25 minutes. Serve hot.
Recipe adapted from The Stirlist.
Apple Cinnamon Baked Oatmeal
This make-ahead dish is handy to heat up and have for a quick healthy breakfast or snack – it tastes great and can improve heart health, digestion and blood sugar levels.
Ingredients
1½ cups fat-free milk or soy milk
½ cup packed brown sugar
½ cup egg substitute or egg whites
1 tablespoon melted trans-fat-free margarine
½ teaspoon cinnamon
2 cups rolled oats (not instant)
1 teaspoon baking powder
1½ cups chopped apples
Instructions
Preheat oven to 350°F (176°C).
In a small bowl mix the milk, brown sugar, egg substitute or whites, margarine and cinnamon.
In a larger bowl, combine oats and baking powder.
Pour the wet mixture into the bowl with the oats; add apples and stir to combine.
Spoon the mixture into an 8-by-8-inch pan coated with cooking spray and bake for 30 to 40 minutes, until the top is firm and a toothpick comes out clean in the center.
Recipe adapted from Eatright.org.
Nutrition experts at Carle Health are particularly fond of this time of year as it presents unique ways to maintain a healthy, convenient and delicious diet.
Fun fall foods
Carle Health dietitians say shopping seasonally is always helpful as it presents foods that are more cost effective and readily available.
Fruits and vegetables that are common around this time of year tend to be nutrient-rich and packed with fiber, vitamins and antioxidants.
“Pears and apples are fantastic and a great source of fiber and vitamin C – you can eat them plain or work them into a meal, like a nice salad,” said Denae Sink, a community dietitian at Carle Health
Methodist Hospital. “Another great option are veggies with a bright orange color, like pumpkins, sweet potatoes and squash. They are terrific sources of fiber and vitamin A.”The orange color comes from an antioxidant called beta carotene which helps improve the immune system and break down vitamin A. Sweet potatoes and certain squashes – like butternut and acorn squash – all contain beta carotene.
“Fall squash is easy to prepare if you buy it frozen in chunks or as zucchini/spaghetti squash noodles that are pre-shredded,” said Kristina Adams-Smith, a registered dietitian who serves the Carle Health Champaign-Urbana Service Area. “They can act as great low-carb substitutes, like using spaghetti squash instead of pasta noodles. Canned pumpkin is also great, and it is concentrated, meaning it provides a greater density of nutrition.”
Both experts say canned pumpkin and sweet potato can also be great for baking – you can add them into goods like bread, oatmeal and pancakes for an added nutrient boost.
Fuel for the whole family
The start of the fall season can be tough to navigate nutritionally, particularly for kids as they start a new school year and begin
more scheduled sports and extracurricular activities.“For kids and teens, having a meal every three-to-four hours is recommended to help maintain energy and combat hunger,” Sink said.
Sink says a great tip for parents is to let their kids get more involved in the meal planning and preparation process.
“Help them choose what they’d like for lunch and have them go with you to the store and pick out items,” Sink said. “Parents can also step it up a notch and let their kids help prep meals with them – kids are more likely to eat food if they’ve had a hand in making it.”
Sink adds it is helpful to include a routine, such as trying a new fruit or vegetable each week. Kids can learn about what they like and spice up their preference with a healthy dip or seasoning.
Adams-Smith says it can also be very helpful to prioritize healthy, colorful foods that may draw kids in.
“Mini bell peppers right out of the bag are a good example and very popular with my kids,” Adams-Smith said. “Apples and pears provide color and those essential nutrients we discussed – you can make your own applesauce or just slice and enjoy them with some peanut butter or Greek yogurt.”
The experts recommend taking advantage of fall markets and produce vendors that pop up around this time of year: local pumpkin patches and apple orchards contain a lot of tasty, locally-grown options.
Start to plan your healthy fall food menu right here! Sink and Adams-Smith share some delicious recipes you can make and share with the whole family:
Butternut Squash Soup
This tasty soup supports immune function, promotes healthy vision and skin, and helps with digestion thanks to its rich fiber content.
Ingredients
1 medium chopped onion
2 tablespoon margarine
6 cups peeled and cubed butternut squash
3 cups chicken or vegetable stock
½ teaspoon cinnamon
½ teaspoon nutmeg
1/8 teaspoon cayenne pepper
1 cup half and half
salt and pepper to taste
Instructions
Sauté onions in margarine in a large saucepan until translucent. Add the cubed squash, broth, mace, cinnamon, nutmeg, and cayenne pepper. Bring to a boil and then simmer until the squash is very tender – usually about 25 minutes. Remove from heat and add the half and half. Then, puree in batches using a blender or food processor, and return back to the pan to heat through before serving – but don’t boil. Serve hot and garnish. If you want to reduce calories, use fat free cream for the garnish and use whole milk instead of half and half.
Pumpkin Chili
This dish contains several healthy ingredients including fiber for digestion, antioxidants for immune function and vision, and vitamins and minerals such as vitamin C, potassium, and iron.
Ingredients
1-pound lean ground turkey breast
½ cup onion, chopped
1- 15 ounce can 100% pure pumpkin
1- 28 ounce can diced tomatoes, no salt added (undrained)
2 cans of black beans, no salt added (rinsed and drained)
2 cups of low sodium chicken broth
2 teaspoons chili powder
1 teaspoon oregano
1 ½ teaspoons cumin
Instructions
In a large pot, cook ground turkey until brown and crumbled. Once turkey is browned, add remaining ingredients to pot. Stir to combine. Reduce heat and simmer for about 25 minutes. Serve hot.
Recipe adapted from The Stirlist.
Apple Cinnamon Baked Oatmeal
This make-ahead dish is handy to heat up and have for a quick healthy breakfast or snack – it tastes great and can improve heart health, digestion and blood sugar levels.
Ingredients
1½ cups fat-free milk or soy milk
½ cup packed brown sugar
½ cup egg substitute or egg whites
1 tablespoon melted trans-fat-free margarine
½ teaspoon cinnamon
2 cups rolled oats (not instant)
1 teaspoon baking powder
1½ cups chopped apples
Instructions
Preheat oven to 350°F (176°C).
In a small bowl mix the milk, brown sugar, egg substitute or whites, margarine and cinnamon.
In a larger bowl, combine oats and baking powder.
Pour the wet mixture into the bowl with the oats; add apples and stir to combine.
Spoon the mixture into an 8-by-8-inch pan coated with cooking spray and bake for 30 to 40 minutes, until the top is firm and a toothpick comes out clean in the center.
Recipe adapted from Eatright.org.
Categories: Staying Healthy
Tags: autumn, diet, dietitian, eating, fall, food, healthy, nutrition