10 Healthy Fall Fruits and Vegetables

10 healthy fall fruits and vegetables
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension; Edited by Jessica Kovarik, RD, LD, former Extension Associate, University of Missouri Extension

Fruits and vegetables are easier to come by in the summer months than in the fall and winter. But to stay healthy and ward off diseases, it’s important to include fruits and vegetables in your diet year-round. Here are some of the superstar fruits and vegetables of the fall and winter months.

-Sweet potatoes. They are loaded with beta-carotene (which the body makes into vitamin A), vitamin C, potassium, fiber, iron and vitamin B6. Sweet potatoes have more nutrients than regular white potatoes and can replace white potatoes in some recipes. Try them mashed, baked or as a dessert.

-Apples. Apples are a traditional fall favorite and are easy to find in the supermarket or you can pick your own at a nearby orchard. They are a quick, easy snack and can be paired with peanut butter or cheese for protein. Apples contain antioxidants, which may help protect against certain cancers and reduce levels of LDL or bad cholesterol. Apples have vitamin C, vitamin K and fiber. Remember the old saying, “an apple a day keeps the doctor away.”

-Broccoli. This is one vegetable that can be eaten raw or cooked, hot or cold, by itself or with other foods. Broccoli can help prevent cancer and heart disease, and boost the immune system. Nutrients in broccoli include vitamin C, vitamin A, vitamin B6, iron, calcium, magnesium and vitamin E.

-Pumpkin. Pumpkin is a great source of beta carotene, a powerful antioxidant that is good for the eyes. They also contain potassium. Canned or prepared fresh, pumpkin can be made into a variety of soups, baked goods and desserts.

-Kiwi. This fruit can be eaten alone (after peeling) or can be added to many different dishes, including soups, salads and desserts. Kiwi contains antioxidants, which can help protect the eyes, heart and colon. Kiwi has vitamin C, fiber, potassium, magnesium and vitamin E.

-Avocado. Avocados contain healthy monounsaturated fat. Even healthy fat is a dense source of energy, so it’s important to eat avocados in moderation. They also contain vitamin E, fiber, potassium, folate and vitamin C. Avocados can be used on sandwiches or salads, or made into guacamole.

-Green beans. Green beans are high in vitamin K which protects red blood cells and helps reduce the severity of asthma, osteoarthritis and rheumatoid arthritis. They also contain vitamin C, potassium, folate, iron and magnesium. Green beans can be served as a side dish or used in salads, soups or casseroles.

-Spinach. Dark green veggies contain a variety of nutrients a healthy body needs. Spinach is packed with vitamin A, vitamin K, iron, folate, magnesium, vitamin C, calcium, potassium, fiber and vitamin E. Spinach also has antioxidants and anti-cancer agents. Frozen or fresh spinach can be added to just about any meal. Try using it on pizza, lasagna or instead of lettuce in a salad.

-Pears. They are a good source of fiber, antioxidants and vitamin C. Research suggests that regularly eating pears and other fruits may guard against macular degeneration. Pears seldom cause allergies and are usually safe for infants and small children.
Winter squash. It contains fiber, potassium, iron and vitamin A. Vitamin A helps ensure healthy skin, hair, vision and bones. Winter squash can be mashed, used in breads, desserts and soups, or as a snack or side dish.

Try a new recipe using one or more of the superstar fall fruits and vegetables.

Here are healthy recipes and nutrition info from Missouri Families

All-American Breakfast Month

September is quickly coming to an end, but before it does, we can celebrate All-American Breakfast Month by starting our day with the most important meal.

Breakfast really does "break the fast" because between dinner or our snack before bed, our bodies need energy to start the day. A good balanced breakfast gives us carbohydrates and vitamins for energy, fiber and protein for staying full, and a combination of those for thinking and being alert (and for thinking and playing for kids).

Breakfast doesn't have to be a complicated meal, it can be as simple as an apple, cheese, and crackers. Coffee doesn't count as a balanced meal, you need a mix of carbohydrates, protein, and fiber. Try to include at least 2-3 different food groups. Make sure your breakfast isn't made up of only carbohydrates, they will be digested quickly, raise your blood sugar, and leave you hungry sooner. Add protein and fiber too.

If you find yourself not hungry first thing in the morning, you may want to eat a small snack or wait an hour or so to eat breakfast. The important thing is to not fast all the way until lunchtime. You may feel more hungry when you eat breakfast than when you don't, but that's a good thing. Your body is burning up your food for energy so if you aren't eating any protein or fiber in your breakfast, you will need to add some. Remember to use the USDA MyPlate to help plan all your meals, including breakfast.

If you are in a hurry, some fast food restaurants have healthy breakfast options, including yogurt, oatmeal, breakfast sandwiches, or fruit. Just be cautious, because some may have more calories or sodium than you think. Eating breakfast at home is a much healthier option, so do that while you can. Skip the donuts, pancakes, waffles, oversized bagels, muffins, or just indulge in those on special occasions.

Ways to add protein to your breakfast:
- Yogurt, milk, cheese, cottage cheese, or other dairy
- Nuts, seeds, peanut or other nut butters
- Ham, Canadian bacon, or eggs
- Leftovers from the night before (beans, chicken, turkey, etc) added to an omelet, sandwich, or mixed in
- Find a recipe for protein pancakes that uses egg whites and other things to bump up the protein (I have one I am willing to share if you ask!)

Ways to add fiber to your breakfast:
- Oats
- Whole wheat bread or whole wheat bagels
- Whole wheat cereal or fiber-rich cereal
- Brown rice
- Fruit or vegetables

You can plan ahead for breakfast by preparing extra food the night before. If you have beans for dinner, save some for your omelet in the morning (mix with avocado and salsa for a Mexican twist). If you have extra meat from the night before, eat that with a side of fruit, eggs, or on whole wheat toast.

Breakfast doesn't always have to be "breakfast" foods, it can be any balance of carbohydrates, protein, and fiber to give you the energy you need until lunchtime. Kids especially need a healthy breakfast to start their day. They typically go to bed earlier than adults and haven't eaten in a long time. Kids need energy to learn, grow, and play, so it's vital that children start out with nutrient-rich meal.

Here are more breakfast tips on the Missouri Families website.

Cook it quick recipes

University of Nebraska - Lincoln Extension has developed a website called "Cook it Quick - Helping You Prepare Foods in a Hurry." The August/September 2011 newsletter has been posted and has some healthy and yummy recipes on it.


Some of the recipes for this month are:
Fall Apple Crisp
Black Bean and Corn Salad
Chicken Enchiladas
Impossibly Easy Cheeseburger Pie
Easy Fruit Salad
Glazed Sweet Potatoes
Yogurt Breakfast Cup
Banana Bread


While you are at it, sign up for the Cook It Quick newsletter on the website. It will send you an email notification when a new newsletter is posted. Check out the newsletter archive for past issues and other great recipes!

Cholesterol and what you eat

A new research study has recently been released showing that certain foods that we eat can lower LDL cholesterol more so than the foods we don’t eat. To lower cholesterol, most previous recommendations were to eat fewer foods that have cholesterol, eat less fat and saturated fat, and to take statin drugs when prescribed by a physician.

LDL stands for low-density lipoprotein and is known as the “bad” cholesterol because of the link to heart disease. In a blood cholesterol panel, the LDL number should be below 100 mg/dL.

In this study, the participants with high or borderline high cholesterol levels that ate these four foods benefitted from lower LDL cholesterol levels by 14%. Those four foods were nuts, soy products, fibers (including oats and barley) and plant oils or sterols (such as those added to products).

Soy products include tofu, soy burgers and other soy meat products, soybeans, edamame, and soy milk. Meat and milk products can be substituted with various soy products. Make sure you read the nutrition labels on soy products to make sure you are not getting any extra sodium, sugar, or fat.

Nuts include tree nuts such as walnuts, almonds, peanuts or others. A handful a day is the recommendation for nuts.

Fiber, or sticky fiber, includes oats, barley, and psyllium. Psyllium is the fiber found in over-the-counter fiber supplements (such as Metamucil). Trade your breakfast cereal for one that has oats or read the labels to find one that has more fiber. Add more oats or psyllium products to desserts or other recipes for a fiber boost. Add both nuts and oats to a dessert for a double dose of cholesterol benefits.

Plant oils and sterols are added to many foods. Participants in this research study replaced butter and margarine with margarine that had plant sterols added. There are other foods that have plant sterols added to them, read the nutrition labels to see. Plant sterols are found naturally in some foods in small amounts, but not usually enough to make an impact. They help prevent cholesterol from being absorbed into the bloodstream. The National Cholesterol Education Program recommends 2-3 grams of plant sterols daily and the American Heart Association recommends 2 grams daily to help reduce LDL cholesterol. If you want to replace your butter and margarine with one that has plant sterols, try for one that has at least 1 gram of plant sterols per tablespoon.

One suggestion to eat more plant-based foods is to try one meal at a time or slowly make changes in your eating plan. It doesn’t have to be an overhaul in one day or one week. Slow changes are more successful.

Keep in mind that eating these foods is not a substitute for medications prescribed by a physician. Talk to your physician if you have any questions or concerns about your medication.

Further research is needed to look more into this concept, but the study does show that our eating habits have an effect on heart-health.

September is National Cholesterol Education Month, so this is a good time to get a blood cholesterol panel done and to read more about cholesterol and your health.