Apples are a nutritious fruit that are in their peak season throughout fall.

Fall is a popular season for food. There’s the start of the school year, football games, and the return of hearty comfort foods. As temperatures fall, many people are less active. This combined with higher calorie consumption can cause waistlines to expand. The average American gains approximately 7 pounds between Thanksgiving and New Year’s alone!  Thankfully there are some delicious power foods that can be incorporated into your daily meals and snacks that pack a nutritional punch.

Pumpkin seeds are a great source of fiber, magnesium, iron and protein. Just 1 ounce of pumpkin seeds contain more iron than 3 ounces of chicken!  Save the seeds from your Halloween pumpkin and roast them in the oven for a healthy snack!  Pumpkin seeds can also be found in the natural/organic section at Ukrop’s. Canned pumpkin (such as Libby’s 100% Pure Pumpkin) is easy to cook and bake with, and a ½ cup serving counts as a serving of vegetables.

Sweet potatoes are another nutrition-packed fall veggie.  Easy to prepare, sweet potatoes contain fiber, vitamins A, C, E and B6, along with potassium, folate, and iron.  Sweet potatoes can be microwaved or baked in the oven just like regular baking potatoes.  Sprinkle cooked sweet potatoes with cinnamon for an extra boost of antioxidants.

Take advantage of the apple peak season this fall by trying the many delicious varieties available.  Apples are a good source of dietary fiber, which can help keep you feeling full and energized.  Choose an apple the size of a tennis ball and you will easily meet about 20 percent of your daily fiber needs.

As you dine this season, remember to limit empty calories from sugary drinks, sweets and chips and load up your plate with fall produce to ensure a nutritious season.  Have a healthy day!