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Choosing Healthy Fall Foods

By Donna Stark

When you think about all the delicious foods that come with the fall season, what comes to mind? Pecan pie? Turkey with a side of mashed potatoes and gravy? Creamy soups and stews? Whatever foods you associate with this time of year, chances are, they aren't always the healthiest. But maybe you can change that! Don't submit to the false thought that weight gain is inevitable during this time of year. It isn't. But you may have to change what you eat. Here are a few suggestions on the best foods to eat right now. They may be lower in calories, but they are super-high in flavor!

Spaghetti Squash

You love a good bowl of butternut squash soup in the fall, but it's time to try something new! Spaghetti squash is a pasta lover's dream. It has the shape and texture of those yummy noodles, but a fraction of the carbs and calories. Top with your favorite sauce!


Full of fiber and low in calories, apples are the perfect go-to throughout the year, but they make an especially sweet appearance during the fall. Versatility is their number one attribute! Chop some into your fall-inspired salads, sweeten your morning oatmeal, or simply throw one in your bag and enjoy it on its own!

Brussels Sprouts

If you're looking to cut back on calories and stave off those late-night cravings, Brussels sprouts may be your answer! Extremely flavorful and a great source of fiber, they make the perfect side dish for nearly every meal! So skip the loaded, cheesy potatoes and choose these instead.


In addition to being low in calories and rich in nutrients, cauliflower is also extremely versatile. Did you know that you can roast it, rice it, steam it, and mash it? As well as just eating it raw? It's a great replacement for mashed potatoes and stuffing, and it can even be used in place of the crust on your homemade pizza! It's easy to see how cauliflower is a go-to favorite when it comes to good health!


Pumpkin is certainly the star of the fall lineup, and honestly, how could it not be? It's full of flavor and it can be used in both sweet and savory recipes. Roast some today and then puree it for breakfast items, such as oatmeal, muffins, and pancakes. Or, use it for pasta sauce, soup, and even quesadillas instead!

Healthy Eating During Fall

Don't forget, the cold and flu season is right around the corner, so you are going to want to eat as healthily as you can now so that you can fight off any potential infections heading your way too! A healthy weight, a stronger immune system ... who knew those fall flavors could be so good for us?

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Beaverton, Ore.

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