Healthy fall foods to include in your client's menu

Healthy fall foods to include in your client's menu

When warm weather, summer cookouts and spontaneous beach trips give way to cool breezes, amber foliage and the irresistible scent of pumpkin spice lattes...

And for most (e.g. your customers), the mere mention of fall is enough to whet cravings for warm stews, hearty casseroles, and sips of soul-warming pumpkin chai lattes.

Mac and cheese, apple cider donuts, and pumpkin bread are undeniably delicious. But this onehighly processed foodsare also calorie bombs that can slow your clients' weight loss by weeks.

Luckily for you and your client, there are plenty of better-for-you foods (fruits and vegetables in season this fall) to look forward to. Read on to find out what they are.

Apples

Apples are a staple for the fall season.

From sweet Honeycrisp to tart-spicy Granny Smith, there's something to suit every taste - no need to worry if your customer is a picky eater. Although apples may not be the most exciting or exotic fruit, don't underestimate their nutritional value.

A medium-sized apple (200 grams) provides:

104 calories 0.5 grams protein 27.6 grams carbohydrates 0.3 grams fat

When you do the math, an apple only contains (approximately) 50 calories per 100 grams. Compare that to a chocolate bar that contains an eye drop 567 calories per 100 grams, and you would see which food option is lower in calorie density.

In fact, apples are known to have one of the lowest calorie densities of any food.

This means that apples can help your customer keep hunger pains away with fewer calories – and longer – effective Reducing their total calorie intake per meal. And thus potentially increase their weight loss efforts.

It's not just about calories. Apples are also a rich source of fiber, vitamins and minerals essential for optimal health:

Fiber:A medium-sized apple contains approx. 4.8 grams of insoluble and soluble fiber, 17% of the daily value. Soluble fiber can help lower cholesterol and glucose levels in the blood, while insoluble fiber promotes intestinal health by increasing the weight and size of your chair.
Quercetin:Apples contain a powerful natural antioxidant known as quercetin. Research shows that this free radical-fighting compound may have anti-inflammatory, antiviral, anticancer and antidepressant effects.
Potassium: Less than 2% of Americans Consume the recommended 4,700 mg of potassium per day. Apples could potentially help here; Each medium-sized crunchy fruit contains 107 mg of potassium, which helps regulate fluid in the body – and improves blood vessel function.

cranberries

Like apples, cranberries are low-calorie treats that only 50 calories per 100 grams. Better yet, these are ruby ​​red, juicy little berries also incredibly nutritious – and offer some surprising health benefits:

Vitamin C:Vitamin C is one of the predominant antioxidants in cranberries a range of impressive health benefits, including supporting the immune system, treating high blood pressure, and even protecting against cardiovascular disease.
B complex vitamins:Cranberries are a rich source of B complex vitamins (i.e. all 8 B vitamins) – the Building blocks of a healthy body. B vitamins help promote cellular health, red blood cell growth, energy levels, good vision, brain function, and even cardiovascular health (among other things).
Flavanols and polyphenols:The ruby ​​red beauties are also very rich in bioactive botanicals and antioxidants - particularly flavonols and polyphenols. Quercetin is a good example. Another is something called “A-type proanthocyanins.” considered effective against urinary tract infections.

Would you like your client to add cranberries to their diet? Be careful not to consume the berries in the form of jam, as these are usually not just packagedfull of added sugarbut also freed from vitamins and minerals.

Instead, let your customer eat their cranberries fresh.

Another option to consider – if your customer finds fresh cranberries too tart for their taste – is to look for unsweetened, 100% cranberry juice.

Note:It is also important that your customerget the all-clear from your primary healthcare providerbefore increasing their intake of cranberries.

This is because cranberry products too increased bleeding in people using warfarin (a blood thinning medication) and promote the formation of kidney stones in those prone to calcium oxalate stones.

pumpkin

Pumpkin pie. Creepy carved jack-o-lanterns. It's challenging to think of the fall holidays, Halloween, and Thanksgiving without also thinking of pumpkins: a bright orange fruit that is the root of fall's most popular flavor.

And just so you know, pumpkin is one of the healthiest—and most nutrient-dense—vegetables you can get your customers to eat.

As is typical of most fruits and vegetables, pumpkin is low in calorie density (it is 94% water!) and contains only 26 calories per 100 grams. But of course, pumpkin also has a number of health benefits thanks to its impressive mix of vitamins and minerals:

Vitamin A:Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their bright color. The body converts the ingested beta-carotene into vitamin A, a nutrient essential for vision, growth, cell division, reproduction and the immune system. One cup of cooked pumpkin (245 grams) will provide your customer with 245% of the RDI for vitamin A.
Potassium:The high potassium content in pumpkins may support heart health. Numerous studies have found that people with higher potassium intake appear to have lower blood pressure and a lower risk of stroke: the two main risk factors for heart disease.
Fiber:Pumpkin's high fiber content can help your customers go to the bathroom regularly, control blood sugar levels, and even promote satiety (i.e. feeling full) - againSupporting your client's weight loss efforts.

Brussels sprouts

Brussels sprouts are simply best in the fall.

These “mini charcoals” are wonderfully versatile, go well with a wide variety of sauces and spices and a plus point: they even taste delicious simply in the pan or roasted with a dash of oil - and have a crispy exterior with an irresistibly soft core.

In addition to their versatility and flavor factor, Brussels sprouts are also nutritional powerhouses.

These sprouts offer an impressive array of vitamins, minerals, and antioxidants that are linked to several health benefits:

Vitamin K:Just 1/2 cup of cooked Brussels sprouts provides 137% of your client's daily vitamin K needs. Vitamin K plays an essential role in clotting (that is, the formation of blood clots that stop bleeding) and bone growth. A Review 2009 even found that vitamin K could reduce the risk of bone fractures in postmenopausal women.
ALA omega-3 fatty acids:If your customer follows a vegetarian or vegan diet, you are eating enough omega-3 fatty acids - proven Reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and reduce inflammation – can be a challenge. Luckily, Brussels sprouts are one of the best plant sources of omega-3 fatty acids, with 135 mg of ALA in every half cup of cooked sprouts.
Folate:Half a cup of cooked Brussels sprouts provides 12% of the recommended daily intake for folate – the natural form of vitamin B9 that your client's body needs to maintain red and white blood cells, convert carbohydrates into energy, and maintain the body's genetic building blocks (d, DNA, and RNA). A daily folate intake is especially important for pregnant customers, as the nutrient is needed to ensure a healthy pregnancy.

Takeaways

Encourage your customers to take advantage of the incredible nutritional benefits of the fresh harvest available during the fall season. And of course, an occasional reminder not to eat too high-calorie, fall-inspired foods would certainly help your clients pursue their health and fitness goals, too.

References

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