UC HEALTH LINE: Adjusting Your Diet as the Seasons Change

CINCINNATI—A great summer season for fruits and vegetables may have been just what the doctor ordered for people wanting to switch to a more healthful diet.

But as we move into fall, healthy eaters might be worried about how they’ll maintain their nutritious eating routine.

University of Cincinnati (UC) nutrition expert Debra Krummel, PhD, says there are lots of fall-time produce selections to keep you right on track.

Krummel, an associate professor in the nutritional sciences department in the College of Allied Health Sciences, says apples may just be the best fruit to carry you through the cooler months.

“Apples are a great source of fiber and flavonoids, which are antioxidants that help to prevent cancer and heart disease,” says Krummel. “Try eating apple slices plain or with a small amount of peanut butter.”

She also suggests grapes—also packed with antioxidants—pears and raspberries, a great source of vitamin C.

As for vegetables, Krummel says, broccoli is a “nutrition powerhouse” that can be found all year round and it’s packed with vitamins A and C, potassium, fiber and folate—a vitamin B complex used in red blood cell production. Cauliflower is also a great diet addition.

Other folate-filled vegetables like kale and spinach can be used to create a nutritious salad.

And, she says, sweet potatoes, high in vitamin A, and acorn squash are both easy to microwave for dinner. Add a small amount orange juice and brown sugar to the squash for a great snack.

As the weather cools, Krummel says, it’s important to watch out for the soups and stews that sound like they would be healthy. Many are packed with fat and are high in calories.

“You can find recipes on the Internet for pumpkin soup, which is a great source of vitamin A,” says Krummel. “And adding carrots to any soup will up the vitamin A content.

“At restaurants,” Krummel suggests, “try vegetable, minestrone or Italian wedding soup. These choices are all tomato- or broth-based and will be less fattening than cream-based recipes.”

Some other tips Krummel offers for at-home cooking:

·         Skim fat from broths before adding to soup.

·         Use a slow cooker, since less fat is needed.

·         Replace cream with fat-free evaporated skim milk in recipes. It will give you a lower-fat, creamy texture.