When fall arrives, we look forward to shorter days, cooler weather, and an abundance of fresh ingredients at grocery stores and farmers markets. This is fantastic news for individuals on the weight loss journey as the fall season offers a greater variety of delicious and nutritious fall foods compared to any other season.
To help you achieve your weight loss goals, we've put together a shopping list of our favorite fall foods. These not only enhance your seasonal meals, but also fit perfectly into them Food system plan. We've also included tempting suggestions for enjoying these delicious treats!
Discover the joys of fall with our wide selection of seasonal ingredients and recipes to help you stay on top of things while enjoying the flavors of the season.
1. Pumpkin
Why: Pumpkins seem to be everywhere in the fall, but they really deserve a spot on your plate if you're trying to lose weight. According to the United States Department of Agriculture (USDA), one cup of cooked pumpkin contains an impressive seven grams of fiber, keeping you feeling full for hours after eating it. Even better: Pumpkin seeds are rich in magnesium, a mineral thought to help prevent and treat type 2 diabetes, according to the Defeat Diabetes Foundation.
Attempt: Skip the high-fat, high-sugar pumpkin pie and whip up a batch of ours instead Powerful pumpkin hummus! It's full of flavor and fiber and makes a great dip for fresh vegetables.
15 colorful recipes for your fall menu
Read more 
2. Brussels sprouts
Why: Brussels sprouts are a particularly rich source of vitamin K. Low levels of this nutrient are associated with an increase in body fat in older adults, according to a study published in the Journal of Nutrition.
Attempt: Cool weather brings out the sweetness of these bite-sized members of the cabbage family. When roasted, the Brussels sprouts become even tastier and develop a satisfying crunch. We like to eat a portion of non-starchy vegetables with it Crispy Brussels sprout chips with garlic aioli.
3. Sweet potato
Why: Root vegetables are one of our favorite fall foods! Classic sweet potato casseroles with marshmallows may not be a healthy choice if you're looking to lose weight. However, the orange tubers alone are a SmartCarb to enjoy this time of year. According to Livestrong.com, sweet potatoes are about 80 percent water and are high in fiber. Both factors can help keep you full while you lose weight.
Try: Mexican Sweet Potato Toast combines the savory flavors of Southwest cuisine and the natural sugars of sweet potatoes into a hearty meal that will keep you full for hours.
Fall Into Weight Loss: How to Lose Weight This Season with Nutrisystem
Read more
4. Spaghetti squash
Why: Once baked, this hard-shelled yellow squash can be spooned out in long, thin strips that can be eaten like pasta. According to the USDA, one cup of cooked spaghetti squash has only 42 calories and over two grams of fiber. Compare that to the same amount of regular cooked pasta, which has 157 calories and less than two grams of fiber. This healthy substitute makes spaghetti squash one of our favorite fall foods.
Attempt: We remade a classic Italian dish with spaghetti squash and turkey in ours Slow Cooker Bolognese with Spaghetti Squash Noodles. Your family will love it as much as your waistline.
5. Cinnamon
Why: In addition to adding natural sweetness to foods without adding calories, cinnamon has also been shown to help control blood sugar, says a report published in the journal Nutrition Research. Cinnamon is a Free food on your , so you can enjoy as much of it as you want.
Attempt: Our Cinnamon Protein Mug Cake Recipe is full of flavor and energy-boosting protein, but low in calories and sugar. Plus, it’s so quick and easy to make – no baking skills required.
6. Mushrooms
Why: “Regular consumption of mushrooms is effective in treating metabolic syndrome, including obesity,” says a review published in the journal Molecules. One study found that participants who ate mushrooms had a lower body mass index (BMI), decreased waist circumference, and an increase in satiety.
Attempt: For parties or everyday snacks, Simple stuffed mushrooms bring you the benefits of mushrooms with the tangy flavors of marinara sauce and garlic and the creamy textures of ricotta and mozzarella cheese.
5 fun fall activities to burn big calories
Read more
7. Oysters
Why: Fall is prime season for oysters, the simple but flavorful shellfish that are high in protein and low in fat. According to the National Institutes of Health Office of Dietary Supplements, oysters are a healthy source of chromium, a mineral that helps your body manage insulin and the use of proteins, carbohydrates and fat.
Attempt: Many people eat oysters raw, but quickly grilling or baking sweetens their flavor and gives their tender flesh a smooth, pudding-like texture. However you prepare oysters, you can enjoy them with all the hot sauce (a Nutrisystem). Free food!) whatever your taste buds desire.
8. Fig
Why: In autumn there are plenty of fresh figs. If you've never tried them before, you'll notice that they're quite different from the cookie version that most of us are familiar with. Figs belong to the SmartCarb fatty acids and are therefore rich in fiber, which ensures a feeling of satiety and smooth digestion. According to the Metabolic Research Center, the many tiny seeds in figs also help absorb fats in your digestive tract before your body stores them.
Attempt: If your day is hectic and you need a snack that you can enjoy on the go, try ours Energy bites from maple figswhich contain another great fall flavor – real maple syrup.
9. Turmeric
Why: The yellow spice that gives mustard its bright color contains curcumin, a compound with natural antiviral properties that we can all use these days. A study published in Frontiers in Pharmacology found that patients with metabolic syndrome and related disorders who took curcumin experienced a “significant reduction” in body mass index (BMI), weight, waist circumference (WC), and leptin levels.
Attempt: Your whole family will love it Garlic and Ginger Boneless Chicken BitesThey're made in an air fryer so they're full of flavor but less fat. In addition to turmeric, they are flavored with two other super healthy spices: garlic and ginger.
The Health Benefits of Turmeric
Read more
10. Apples
Why: America's favorite fruit is available in more varieties in the fall than any other time of year. In many parts of the United States, you can buy them directly from the orchards in the fall, so you can eat them as fresh as possible. Apples are rich in fiber and a group of nutrients called “polyphenols” that appear to reduce weight gain and the risk of obesity, says a report published in the Journal of the American College of Nutrition. “There are many documents and studies showing that fruit polyphenols likely promote anti-obesity effects and exert their beneficial effects by scavenging free radicals, regulating gene expression and altering signaling in target cells and tissues, particularly adipose tissue,” researchers say.
Attempt: The simple satisfaction of biting into a crisp fall apple is hard to beat, but our remake of the classic Chocolate Caramel Apple might just become a new favorite.
For more healthy seasonal fall dishes to add to your weight loss plan, check out some of our favorite colorful fall recipes!
