Apple a day … and 4 other great fall food choices that are healthy and delicious

Fall festivals not only offer festive fun, but also offer healthy and delicious dishes for everyone.

It’s a wonderful time of year to take advantage of the fresh produce they can provide. essential vitamins and health benefitsmedical experts advise.

“Fall is a great time to grill and bake a lot,” said Stephanie Di Figlia-Peck, a senior registered dietitian at Northwell Health Cohen Children’s Medical Center in New Hyde Park, N.Y.

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“When roasting, some fall fruits and vegetables caramelize and that enhances their natural sweetness, making them more soothing and appetizing,” he also said.

Di Figlia-Peck, a certified diabetes care and education specialist who works with the organization POWERKidsccmc, a program to help educate people about healthy eating, said fall fruits and vegetables are versatile and can provide strong flavors. for many meals in cold and fresh fall. days.

“Dried fruit has a concentrated flavor, so it works well in baked goods, stews and salads,” he said.

Here are some popular and healthy fall fruits and vegetables, as well as secrets on how to incorporate them into delicious dishes.

blueberries

Cranberry bogs not only serve as a popular site for fall visits, they also provide a healthy fall side dish.

Dr. David Gentile, an integrative medicine physician at Oasis Integrative Medicine Practice in Rocky Point, New York, educates his patients on healthy eating and disease prevention. Blueberries are a wonderful antioxidant-rich treat, he said.

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“They also contain d-mannose, a monocyte cure that is helpful in reducing the frequency of urinary tract infections by reducing the ability of bacteria to adhere to the bladder wall,” he said.

“Personally, I love making blueberry compote from scratch, using low-glycemic sweeteners,” she also said.

He added: “Blueberries are wonderful as a side [during a] traditional Thanksgiving dinner, or even with some Greek yogurt for dessert.

Blueberries contain compounds like anthocyanins, procyanidins, and flavonols that have shown potential impacts on cancer prevention, according to a 2018 study published in the Journal of Science and Food and Agriculture.

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Additionally, blueberries may have a positive effect on heart health and cholesterol while protecting against inflammation in the intestines and bacteria called H. pylori in the stomach, the study noted.

apples

Apple picking is a popular way to put healthy fruit on your table while having fun.

Apples may help protect against cardiovascular disease, researchers have found.

Eat a medium apple a day can help lower cholesterolblood pressure and inflammation, according to a study published in the journal Critical Reviews in Food Science and Nutrition.

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“Apples are a great low-glycemic fruit with quercetin, flavonoids and polyphenols, which help with mast cell stabilization, allergy and general antioxidant benefits,” Gentile said.

“Apples are great for cleaning oral dentition as we chew apples. They’re handy on the go for snacks and are great to use with other meals, baked alongside meats, and/or healthy desserts,” she also said.

Dr. Ken Zweig, MD, an assistant professor of medicine at Georgetown and George Washington University Schools of Medicine in Washington, DC, told Fox News Digital, “An apple a day can actually keep the doctor away.”

“As a doctor, I joke that apples are my nemesis, but I actually eat one every day.”

Zweig, also a physician with Northern Virginia Family Practice in Arlington, Virginia, said, “Apples are high in fiber, vitamin C and other beneficial compounds.”

He added that “recent studies have shown that apples can lower cholesterol, reduce the risk of heart disease and even prevent diabetes. As a doctor, he joked that apples are my nemesis, but I actually eat one every day.”

pumpkins

Pumpkin picking is high on the to-do list for many families and households during the fall season, and the fruit can help create delicious and healthy family meals.

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“Most of us think of pumpkin spice lattes, pumpkin pie, and pumpkin muffins when we think of this fall fruit, and yes, it is a fruit — [but] none [those things are] healthy,” Zweig told Fox News Digital, referring to muffins, donuts and more.

“However, roasted butternut squash, butternut squash soup and pumpkin seeds can be quite healthy,” she said.

Pumpkin is loaded with fiber and vitamins, Zweig said, and is typically low in calories.

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Laura Feldman, an assistant professor of nutrition and director of the Didactic Program in Dietetics at Long Island University in Brookville, N.Y., told Fox News Digital, “Pumpkins are high in beta-carotene, which is a form of vitamin A. “.

Beta-carotene, he added, “helps you see clearly and also serves as a powerful antioxidant.”

When preparing foods with pumpkin, “be sure to use plain pumpkin instead of pumpkin pie filling to avoid added sugars,” Feldman said.

Roasted pumpkin seeds are a healthy and delicious snack that’s also high in nutrients, including zinc, which she says supports the immune system.

Pumpkins can be a healthy comfort food on a cold fall day, Gentile said.

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“They are visually appealing [and] complete product with a high content of beta-carotene, which is a very good source of antioxidants”.

In addition to their use in traditional baking dishes, pumpkins can be used to make soups, which Gentile described as “an inviting bowl full of wonder.”

Sweet potatoes

Sweet potatoes are in season this time of year, and they’re another great way to incorporate nutrients into a fall menu.

“Sweet potatoes are a wonderful way to enjoy a baked potato with a lower glycemic index than traditional white potatoes,” Gentile said.

“In addition to all the wonderful benefits of antioxidant flavonoids, sweet potatoes add color and nutrition to a meal.”

Although sweet potatoes can be considered healthy, they are typically high in calories, Zweig said.

“Sweet potatoes are a starch, so don’t rely on them for weight loss,” she said.

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Zweig agreed that they are a good alternative to white potatoes, as they have fewer calories and more vitamins than regular white potatoes.

“Again, a lot depends on how they’re prepared, so adding a lot of butter or brown sugar, as we often do at Thanksgiving, negates the nutritional benefits of this food,” Zweig said.

beets

Peak season for beets is late summer to late fall, and studies show this fall treat can help lower blood pressure.

Beets contain nitric acid, Gentile said, which helps with vasodilation, the process that expands the body’s blood vessels and improves blood flow.

Since beets are a source of nitrates, they may play a role in brain health. Studies suggest that a diet rich in nitrates may have a beneficial effect when it comes to improving cognitive brain function.

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Beets are also a great source of betaine, which aids in digestion, Gentile told Fox News Digital.

“They’re high on the glycemic index, but they’re great when eaten as an appetizer or as a small side dish,” Gentile said.

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She added this recipe tip: “Beets are delicious, especially when baked. They go great with goat cheese.”