Fall
has officially arrived and with it comes the fall foods that we have been
craving since last year. While these delicious foods haven’t been in our diet
in a year, there may be a temptation to over-indulge to fulfill that craving.
It may be tough for some to control their portion sizes and stick to their
fitness plan this fall, but it isn’t as hard as it sounds.
Grapes,
broccoli, lima beans and sweet potatoes are high on the list of favorite fall
flavors this year. With a little creativity and openness to new recipes these
foods can easily be incorporated into a healthy lifestyle.
Grapes are an all
time favorite. With a good source of
vitamins C and K, grapes are very hydrating because of all the water. The skin
contains resveratrol, famous for giving red wine its health benefits, and other
compounds that may reduce allergy symptoms. A recent animal study also found
that resveratrol may protect against the biological effects of hearing loss.
The great thing about grapes is that can eat them right off the vine or freeze
them for a healthy frozen snack. They
are so simple to put in a zip lock back and send off to school or work. Grapes
are the perfect grab-n-go snack to take during your favorite fall activities.
Broccoli, one of the
love it or hate foods, yet will fill you up and give you much needed
fiber. As a great source of
antioxidants, vitamin C and potassium, broccoli also packs anti-cancer
properties, and could possibly prevent the progression of osteoarthritis.
Broccoli also has ingredients that give this veggie the power to promote eye
health, protect against heart disease, strengthen the immune system and build
strong bones- so how could you not put it on your plate!
My wife makes a great
salad with broccoli by adding some olive oil, balsamic vinegar and
raisins. To sweeten the salad some
stevia could be added. This is a huge
favorite when my kids were growing and now their kids are enjoying it.
Lima beans can often
go unnoticed and isn’t usually on the top of someone’s grocery list. These
beans are a good source of soluble fiber to keep you feeling fuller longer.
With one cup of lima beans you add 13.4 milligrams of iron and 38.2 grams of
protein to your diet. If you are afraid of lima beans, as some people are,
start simple as they can be added to salads or even soups for an added
nutrition. They can even be made into a healthy mid-day snack but sprinkling a
little sea salt on top.
Sweet potatoes are one
of everyone’s favorites during the fall, especially at Thanksgiving. Aside from
the fact that they are tasty, sweet potatoes will also give you energy all
day. You can mash them, bake them or
even make a healthy chip by baking with a little olive or coconut oil drizzled
on top. If you want to sweeten, try
using stevia. You can also make homemade sweet potato fries by cutting into ¼
inch strips and baking in the oven. With complex carbs and four grams of fiber
in each potato, as well as infused with vitamin A to build your immune system,
sweet potatoes will sure keep you healthy this fall.
As you can see all you have to do is be a little creative
and you can have your fall foods and eat them to. 
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