By: Amanda Belo
Fall is officially here! Time to break out the hearty recipes, decadent pumpkin spice flavored concoctions, and the tailgate cuisine, right? Absolutely! If you choose your foods wisely, that is. With our top Fall foods for weight loss, you can enjoy everything about the fall season and not fall off the healthy eating bandwagon!
If you are trying to manage your weight, it doesn’t have to be doom and gloom. You can still enjoy the flavors of the season as long as you adapt your food choices and recipes to suit the healthy lifestyle you’re working towards!
What to Look For:
When focusing on weight loss, remember that Rome wasn’t built in a day. It takes time and practice getting into a consistent, healthy routine! If healthy weight loss is your goal then learning what nutrients to keep an eye out for in foods is essential, so look for foods that are:
- A good source of fiber – this helps keep you fuller, longer.
- High in water content – this helps you feel full, curbs appetite and supports a healthy metabolism
- Low in calories + unhealthy fats
- Low in simple, refined carbohydrates
- Rich in vitamins and minerals
- Helpful for balancing blood sugar – maintaining healthy blood sugar levels keeps your body balanced, promotes energy levels, and can help suppress cravings.
Our Fall Foods for Weight Loss:
Sweet Potato
No fall list would be complete without the mother of all autumn harvest foods – the sweet potato! Lucky for us, they taste good and they’re good for us too. Often confused with yams1, sweet potatoes are a great source of fiber and are high in water content, which keeps you feeling fuller and promotes satiety. This root vegetable is also low in calories contains significant amounts of vitamin A and C, calcium, potassium and iron.
Key Nutrient Profile*†:
- 121 g water
- 115 calories
- 61 g carbohydrates (DV between 130 and 210 g)
- 8 g fiber (DV between 21 and 38 g)
- 1mg iron (DV between 8 and 27 mg)
- 1188 µg vitamin A, RAE (DV between 700 and 900 µg)
- 3 mg vitamin C (DV between 65 and 90 mg)
- 347 mg potassium (DV between 4700 and 5100 mg)
Apples
What better way to spend a morning in the fall than apple picking? Apples are particularly high in fiber and antioxidant content, and are good sources of vitamin C and potassium. Because apples are high in fiber and low in calories, this fruit is an ideal choice for your daily weight loss efforts.
Key Nutrient Profile*†:
- 156 g water
- 95 calories
- 13 g carbohydrates (DV between 130 and 210 g)
- 4 g fiber (DV between 21 and 38 g)
- 4 mg vitamin C (DV between 65 and 90 mg)
- 195 mg potassium (DV between 4700 and 5100 mg)
Cranberries
There’s more to that cranberry sauce on the Thanksgiving table than meets the eye! Cranberries are low in calories and contain a good amount of vitamins C, E and K. They are also high in fiber and water content.
Key Nutrient Profile*†:
- 32 g water
- 46 calories
- 97 g carbohydrates
- 6 g fiber (DV between 21 and 38 g)
- 14 g vitamin C (DV between 65 and 90 mg)
- 32 mg vitamin E (DV between 15 and 19 mg)
- 5 mg vitamin K (DV between .075 and .12 mg)
Pomegranates
They may not be the most popular fruit (or the easiest to prepare), but pomegranates provide a good source of nutrients that we can definitely get behind! Vibrant red with a sweet-tart taste, pomegranates are rich in antioxidants and vitamin C. They also contain a good amount of fiber, vitamin K and folate.
Key Nutrient Profile*†:
- 8 g water
- 72 calories
- 27 g carbohydrates
- 5 g fiber (DV between 21 and 38 g)
- 2 mg vitamin C (DV between 65 and 90 mg)
- 4 µg vitamin K (DV between 75 and 120 µg)
- 38 µg folate (DV between 400 and 600 µg DFE)
Brussels Sprouts
We know what you’re thinking, but Brussels sprouts CAN be just as delicious as they are nutritious. They are rich in antioxidants and vitamin K, and are a good source of fiber, vitamin A, vitamin C and folate as well. Flavor them well and you may just have found your new favorite veggie!
Key Nutrient Profile*†:
- 34 g water
- 28 calories
- 2 g fiber (DV between 21 and 38 g)
- 47 µg folate (DV between 400 and 600 mcg DFE)
- 30 µg vitamin A (DV between 700 and 900 µg)
- 4 mg vitamin C (DV between 65 and 90 mg)
- 4 µg vitamin K (DV between 75 and 120 µg)
Mustard Greens
Mustard greens tend to take a back seat to other well-known leafy greens like kale, spinach, and collards. Turn over a new leaf this fall and give these sharp, spicy flavored greens a try! Like other greens, they are high in fiber and jam-packed with nutrients and antioxidants.
Key Nutrient Profile*†:
- 49 g water
- 36 calories
- 58 g protein (DV between 46 and 71 g)
- 8 g fiber (DV between 21 and 38 g)
- 22 mg iron (DV between 8 and 27 mg)
- 13 µg folate (DV between 400 and 600 µg DFE)
- 165 mg calcium (DV between 1000 and 1300 mg)
- 227 mg potassium (DV between 4700 and 5100 mg)
- 4 mg vitamin C (DV between 65 and 90 mg)
- 865 µg vitamin A (DV between 700 and 900 µg)
- 49 mg vitamin E (DV between 15 and 19 mg)
- 8 µg vitamin K (DV between 75 and 120 µg)
Cauliflower
If ever there was a stepchild of cruciferous vegetables, it would be cauliflower. Cauliflower is mild in taste but filled with healthy nutrients to support weight loss and overall health. You’ll get helpings of fiber, potassium, vitamin C, vitamin K, vitamin B6 and more.
Key Nutrient Profile*†:
- 66 g water
- 25 calories
- 92 g protein (DV between 46 and 71 g)
- 2 g fiber (DV between 21 and 38 g)
- 57 µg folate (DV between 400 and 600 µg DFE)
- .184 mg vitamin B6 (DV between 1.2 and 2 mg)
- 2 mg vitamin C (DV between 65 and 90 mg)
- 5 µg vitamin K (DV between 75 and 120 µg)
Pumpkin
Winter squashes and gourds are synonymous with autumn. We’re going to focus on the naturally sweet, nutrient-rich pumpkin. Pumpkin is a source of antioxidants, beta-carotene, fiber, potassium, vitamin A, vitamin B6, and vitamin C. Plus, just like apple picking, you can get out and get active looking for your Great Pumpkin at a local pumpkin patch.
Key Nutrient Profile*†:
- 54 g water
- 49 calories
- 76 g protein (DV between 46 and 71 g)
- 7 g fiber (DV between 21 and 38 g)
- 564 mg potassium (DV between 4700 and 5100 mg)
- 706 µg vitamin A (DV between 700 and 900 µg)
- .108 mg vitamin B6 (DV between 1.2 and 2 mg)
- 5 mg vitamin C (DV between 65 and 90 mg)
Beets
Beets are another one of those stigmatized vegetables. However, when paired with the right ingredients, they complement flavors beautifully! Beets also provide a source of antioxidants, fiber, potassium, folate, vitamin C and other nutrients to add to your plate.
Key Nutrient Profile*†:
- 85 g water
- 44 calories
- 2 g fiber (DV between 21 and 38 g)
- 305 mg potassium (DV between 4700 and 5100 mg)
- 80 µg folate (DV between 400 and 600 µg DFE)
- 6 mg vitamin C (DV between 65 and 90 mg)
Pears
Holy fiber! Pears give apples a run for their money with the amount of fiber they provide. Potassium, vitamins C and K round out the key nutrients in this fruit. Additionally, pears are a good source of antioxidants and phytonutrients and are high in water content.
Key Nutrient Profile*†:
- 45 g water
- 101 calories
- 5 g fiber (DV between 21 and 38 g)
- 206 mg potassium (DV between 4700 and 5100 mg)
- 7 mg vitamin C (DRI between 65 and 90 mg)
- 4 µg vitamin K (DRI between 75 and 120 µg)
Fall Weight Loss Recipes:
Harvest Chicken Casserole
Prep Time: 1 hour
Serves: Makes 6 – 8 servings
Ingredients:
- 2 tbsp. extra-virgin olive oil, plus more for baking dish
- 2 lb. boneless skinless chicken breasts
- Kosher salt
- Freshly ground black pepper
- 1/2 onion, chopped
- 2 medium sweet potatoes, peeled and cut into small cubes
- 1 lb. brussels sprouts, trimmed and quartered
- 1 tsp. dried thyme
- 1/2 tsp. paprika
- 1/4 c. low-sodium chicken broth
- 6 c. cooked wild rice
- 1/2 c. dried cranberries
- 1/2 c. sliced almonds
Method:
- Preheat oven to 350o and grease a 9″-x-13″ baking dish with oil.
- In a large, deep skillet over medium-high heat, heat 1 tablespoon oil.
- Season chicken with salt and pepper, then add chicken to skillet and cook until golden and cooked through, 8 minutes per side.
- Let rest 10 minutes, then cut into 1″ pieces.
- Heat remaining tablespoon oil over medium heat.
- Add onion, sweet potatoes, and Brussels sprouts and season with thyme, paprika, salt, and pepper.
- Cook until softened, 5 minutes.
- Add broth, bring to a simmer, and cook, covered, 5 minutes.
- Stir in cooked rice, chicken, and cranberries.
- Transfer mixture to baking dish, top with almonds and bake 20 minutes.
- Let cool 5 minutes before serving.
Enjoy!
Autumn Vegetable Curry
Prep Time: 45 minutes
Serves: Makes 6 servings
Ingredients:
- 1 large onion, coarsely chopped
- 4 cloves garlic, peeled
- 1 1 1/2-inch length fresh ginger, peeled and thinly sliced
- 1 1/2 tablespoons yellow curry powder
- 1/4 teaspoon cayenne pepper, plus more to taste
- 2 tablespoons canola oil
- 2 tablespoons tomato paste
- 2 cups low-sodium vegetable broth
- 1 cup light coconut milk
- 1 cinnamon stick
- 1/4 teaspoon freshly ground black pepper, plus more to taste
- 1/2 head cauliflower, broken into 1½-inch-wide florets (about 3 cups)
- 1 pound sweet potatoes, peeled and cut into 1-inch cubes
- 2 large carrots, peeled and cut into 1-inch rounds
- 2 tomatoes, cored and chopped
- Grated zest of 1 lime
- 2 tablespoons fresh lime juice
- 1 15-ounce can no-salt-added chickpeas, drained and rinsed
- 5 cups fresh baby spinach leaves
- 3/4 teaspoon salt
- 1/4 cup chopped fresh cilantro leaves
- 3 cups cooked brown rice, for serving, optional
Method:
- Place the onion, garlic, ginger, curry powder, and cayenne pepper in a food processor and
process to combine. - Add the oil and process until a smooth puree is formed.
- Transfer the
curry puree to a large pot and cook over medium heat, stirring frequently for about 5 minutes. - Add the tomato paste and cook, stirring frequently, until the mixture begins to darken,
about 5 minutes more. - Add the vegetable broth, coconut milk, cinnamon stick and ¼ teaspoon black pepper and bring to a boil. Reduce the heat and simmer for 10 minutes.
- Add the cauliflower, sweet potatoes, carrots, and tomatoes, season with salt and pepper, and return to a boil.
- Reduce the heat to medium-low, cover, and simmer until the vegetables are tender, about 25 minutes.
- Remove the cinnamon stick, stir in the lime zest and juice, chickpeas, and spinach, and cook until the spinach is wilted (about 5 minutes). Season with up to ¾ teaspoon salt.
Garnish with cilantro and serve with rice!
Cranberry Chicken Apple Slices
Prep Time: 10 minutes
Serves: Makes 4 servings
Ingredients:
- 2 cooked chicken breast halves, chopped
- 1/2 cup dried cranberries
- 1/3 cup chopped roasted pecans
- 1/3 cup celery, sliced thin
- ½ cup plain Greek yogurt
½ cup light mayonnaise - 1 tablespoon freshly squeezed lemon juice
- 1/2 teaspoon curry powder
- salt and pepper, to taste
- 2-3 medium apples, sliced into thin rounds
Method:
- In a mixing bowl, combine the chicken, dried cranberries, pecans and celery.
- In another small bowl, whisk together the Greek yogurt, lemon juice and curry powder.
- Add salt and pepper to taste.
- Pour over the chicken mixture and stir to combine.
Serve the chicken salad on apple slices!
Potato and Mustard Green Frittata
Prep Time: 1 hour
Serves: Makes 3 servings
Ingredients:
- 2 medium russet potatoes, washed and cut in 1/2-inch cubes
- 2 tsp olive oil, divided
- Salt
- Pepper
- 2 cups mustard greens, finely chopped
- 2 tbsp fresh basil, chopped
- 6 large eggs
- 1/4 tsp curry powder
- 2 oz Parmesan, grated
Method:
- Heat oven to 375°.
- In a small, oven-safe skillet, toss potato and 1 tsp olive oil, season with salt and pepper, and bake 25 to 30 minutes, until potato starts to soften and brown.
- Place skillet on stovetop over medium heat. Add remaining 1 tsp oil, mustard greens, and basil. Cook, stirring, until mustard greens are wilted, then reduce heat to low.
- In a bowl, beat eggs and curry powder and season with salt and pepper.
- Add egg mixture to skillet and stir, sprinkling with Parmesan.
- Transfer to oven and bake 25 to 30 minutes, until cooked through and lightly browned on top. (A cooked frittata will spring back when you press in the center.)
- Cool 10 minutes, then cut into wedges.
Serve and enjoy!
Harvest Bowls
Prep Time: 1 hour
Serves: Makes 4 servings
Ingredients:
Dressing:
- 1/4 cup apple cider
- 1/4 cup apple cider vinegar
- 2/3 cup olive oil
- 1/2 shallot, minced
- 1 tbsp. Dijon mustard
- 1 tsp. honey
- kosher salt
- Freshly ground black pepper
Bowls:
- 1 lb. Brussels sprouts, trimmed and halved
- 1 red onion, sliced
- 2 sweet potatoes, cut into small cubes
- 2 tbsp. olive oil, divided
- 1 tsp. dried thyme
- kosher salt
- Freshly ground black pepper
- 3 cups sliced grilled chicken
- 2 cups finely sliced kale
- 1/2 cup dried cranberries
- 1/2 cup sliced almonds
- 1/4 cup shaved Parmesan
- 3 cups cooked brown rice
Method:
- Preheat oven to 425.
- On a large, parchment lined baking sheet, mix Brussels sprouts, sweet potato and red onion with 1 tbsp olive oil.
- Season with salt and pepper and thyme, then bake until vegetables are tender, 25-30 minutes.
- Meanwhile, make the vinaigrette. In a large bowl, whisk cider, vinegar, olive oil, shallot, mustard and honey until smooth and combined. Season with salt and pepper.
- In a medium bowl, mix kale with cranberries and almonds.
- Add 1/3 c prepared dressing to the salad and toss.
- Assemble bowls: top 1 cup rice with 1 cup roasted vegetables, 1/2 cup salad, and 1 cup chicken. Top with a drizzle of dressing and serve.
Resources:
- USDA National Nutrient Database for Standard Reference. (n.d.). Retrieved from https://ndb.nal.usda.gov/ndb/search/list
- Office of Dietary Supplements. (n.d.). Dietary Supplement Fact Sheets. Retrieved from https://ods.od.nih.gov/factsheets
- Mulpeter, K. (n.d.).The 50 Best Weight Loss Foods of All Time. Retrieved from https://www.health.com/health/gallery/0,,20978353,00.html
- Foster, K. (2017, October 23). What’s the Difference Between Yams and Sweet Potatoes?. Retrieved from https://www.thekitchn.com/whats-the-difference-between-yams-and-sweet-potatoes-word-of-mouth-211176
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