Fall Nutrition

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Fall is an excellent time of year to take a look at your feeding program and shop around for cost savings. Eating right nourishes your beauty from the inside out – it feeds your cells with the right nutrients to produce strong, healthy and lasting results on the surface. Phytochemical-rich foods, such as fruits and vegetables, support your beauty and your health by fighting off free-radical damage that can lead to heart disease, cancer and even wrinkles! With the crisp air comes a plentiful harvest of fall foods that pack phytonutrient-rich health and beauty benefits, all of which you can add to your holiday table.

Pumpkins
Famous during the holidays, pumpkins are a must-have for Halloween, Thanksgiving and Christmas. Without pumpkins, where would Jack-O-Lanterns come from? What could replace pumpkin pie? That’s right – without pumpkins, our holiday just wouldn’t be the same. Pumpkins are rich in phytochemicals called carotenoids, powerful antioxidant compounds that are anti-cancer and also help promote a healthy immune system, as well as healthy skin and vision. Some carotenoids, such as beta carotene, can be converted into vitamin A, which is an important essential nutrient. They are also rich in vitamins C and E, riboflavin, potassium, iron, and fiber. Canned pie filling offers even more of these benefits per serving -- it is an extremely concentrated source.

Cranberries
These small, red, tangy berries also make their debut during the holiday season, popping up in desserts, relishes and even on Christmas trees. Cranberries are rich in flavonoids, which are antioxidants more powerful than vitamins C and E, although they do assist those nutrients in becoming even more potent antioxidants themselves. Flavonoids also have anti-cancer, antibacterial, antiviral, and anti-inflammatory properties, making them very valuable to your overall wellbeing. They’re also packed full of carotenoids, vitamin C, potassium and fiber – a healthy variety of disease-fighting phytochemicals and other nutrients. Cranberries are tasty on turkey, baked in breads and paired up with oranges.

Sweet Potatoes
The rich orange color of sweet potatoes indicates that it is a good source of flavonoids, which give fruits and vegetables color and disease-fighting abilities. Also packed with vitamins, minerals and fiber, sweet potatoes are so good for you! Bake them in a sweet-potato pie, or try them mashed for a colorful alternative to regular mashed potatoes. So when you’re piling sliced turkey, stuffing and cranberries on your plate this holiday don’t forget the sweet potatoes!

Apples
Oven-fresh, warm apple pie or cinnamon-infused apple cider brings back fond memories of holidays past. In fact, nothing warms a body and soul better on a cold, crisp day than a hot steaming cup of apple cider. And nothing supplies as much Quercitin, a type of flavonoid known for its anti-cancer and anti-inflammatory abilities, than apples. Fresh apples are also chock-full of fiber, an important part of any healthy diet. At just 81 calories for a medium apple, this truly fabulous fruit should find its way into your everyday diet.

Root Vegetable Soups
Hot, steaming soups and thick, rich stews are a staple for any household during the colder months of the year. Not only can they be an economical way to feed the family, but they are also great places to use a variety of root vegetables, including potatoes, carrots and onions. These tasty veggies are flavonoid- and carotenoid-rich and provide a great source of vitamins A and C, potassium, and fiber. Try a tomato-based broth, and you’ll be adding an important prostate-cancer fighting phytochemical, lycopene, to your already-fabulous root vegetable stew.

Stay Fit!
Donna

Donna Richardson Joyner is an author, fitness expert and television personality. Visit her online at www.donnarichardson.com.