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5 Delicious Fall Foods That You Need In Your Kitchen This Season

by John Rowley
fall foods - sweet potatoes

Autumn is here, and with it comes the tasty fall foods we all look forward to.

But how do we enjoy these foods while following a fitness plan?

It’s not as hard as it sounds.

Sweet potatoes, broccoli, beets, grapes and lima beans are all fall foods that are high on health during the autumn season. Let’s look at each one and then how to incorporate them into a healthy lifestyle.

fall foods - sweet potatoes

Autumn Foods That Are Good For You

1. Sweet potatoes

Why they’re good for you: Sweet potatoes are one of everyone’s favorite fall foods, especially at Thanksgiving. Aside from the fact that they are tasty, sweet potatoes will also give you energy all day.

The complex carbs and four grams of fiber in each potato make this a healthy choice. The vitamin A will help build up your immune system. Plus, the beta carotene can repair your skin by boosting skin cell production.

How to eat them: 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. 

Related Article: 37 Superfoods to Start Eating Today

2. Broccoli

Why it’s good for you: Broccoli is a great source of antioxidants, vitamin C and potassium. The cruciferous vegetable also packs anti-cancer properties, and could possibly prevent the progression of osteoarthritis.

Folate, beta carotene and calcium give this veggie the power to promote eye health, protect against heart disease, strengthen the immune system and build strong bones.

How to eat it: Broccoli, one of the love it or hate foods, will fill you up and give you much needed fiber.

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. 

Related Article: Healthy Eating 101 – The Benefits of Real Food

3. Beets

Why they’re good for you: The magenta beetroot is very high in antioxidants, calcium and potassium. The betanin and vulgaxanthin, which give the beets their deep hue, have anti-inflammatory properties as well.

How to eat them: Beets can be added to your broccoli salad or made into a salad on its own by following the broccoli recipe.

4. Grapes

Why they’re good for you: This small fruit is a good source of vitamins C and K. Plus, they’re hydrating, thanks to all that 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.

How to eat them: Grapes are an all time favorite. You 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.

Related Article: Are These 5 “Healthy” Foods Making You Fat?

5. Lima Beans

Why they’re good for you: 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. All beans pack protein, but unlike meat sources, they have little to no fat and are cholesterol-free.

How to eat them: Lima beans can be added to salads or even soups for added nutrition. They can even be made into a healthy snack by sprinkling a little sea salt on top.

Related Article: 7 Steps to Fat Loss

The Takeaway

You can have your fall foods and eat them too with just a little creativity. Spend some extra time in the grocery store looking for these healthy fall foods to incorporate into your daily meals. Take advantage of the fall season and get creative in the kitchen with some of the season’s best flavors.


john rowleyJohn Rowley is a health and wellness expert who helps people transform their bodies while finding their passion, purpose and drive for success. With his tell-it-like-it-is attitude, John inspires others and changes lives by restoring physical, mental and spiritual health to help lead  a better life. Rowley is the author of the best-selling books The Power of Positive Fitness and Climb Your Ladder of Success Without Running Out of Gas.

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