Fall Foods That Help Promote Weight Loss

Now that fall is in full swing, we get to enjoy a new range of tasty seasonal produce. Some fall favorites are simply delicious, like apple pie, but others are also nutritious and have the added bonus of being top choices when you’re trying to lose weight. These are the autumn goods to add to your shopping cart to help you reach your weight loss goals.

  • Pumpkin - It’s a fall staple that’s not only loaded with essential nutrients, it’s high in fiber too, so it keeps you full longer. Registered dietitian Mackenzie Burgess explains that pumpkin can help promote weight loss because it’s about 90% water, so it’s low in calories and full of vitamins and minerals. She suggests adding 100% canned pumpkin puree to soups, smoothies, and oatmeal. Roasted pumpkin seeds also contain healthy fats, magnesium and zinc, and help boost immunity.
  • Apples - If you’ve been apple picking at a local farm, you’ll be glad to know your haul of this fall fruit can help when you want to shed a few pounds. A large apple with skin has 5.4-grams of fiber, which is 19% of your daily value and all that fiber helps keep you full. And a review of studies finds apples are linked to improved outcomes in weight management.
  • Brussels sprouts - High in fiber and low in calories, nutritionist Dr. Lisa Young says, “This cruciferous veggie is the perfect weight-loss food.” Not a fan of the taste of Brussels sprouts? Instead of steaming them, try roasting them or air frying them for a more flavorful result that pairs well with a balsamic reduction.
  • Butternut squash - Another low-cal, high-fiber food, butternut squash contains both soluble and insoluble fiber, which research shows may help reduce your appetite. Registered dietitian Trista Best says, “This nutrient-rich food is a great way to aid in weight loss and immune support simultaneously.”
  • Acorn squash - It might not be as popular as butternut, but acorn squash is still a healthy choice for weight loss. The fiber it contains helps us feel satisfied and full for longer, which may lead to less snacking. And nutrition professor Dr. Joan Salge Blake suggests baking acorn squash with cinnamon and a drizzle of honey to satisfy your sweet tooth.

Source: Eat This, Not That

Photo: Getty Images

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