Peoria Standard

Fall brings with it the opportunity to enjoy a variety of seasonal produce, including pumpkins, apples, and squash. These items are not only decorative but also offer nutritional benefits when selected and prepared correctly.

Pumpkins, for instance, are rich in vitamins A and C. Their seeds can be roasted to provide protein and iron. Carly Zimmer, a registered dietitian and nutritionist with OSF HealthCare, suggests creative ways to incorporate pumpkin into meals: "I like to incorporate the canned pureed pumpkin in vanilla Greek yogurt. Stir it in there with some cinnamon to give it some extra flavor. You can also replace an egg for one-fourth cup of pumpkin in recipes. Or one tablespoon of butter or oil for one tablespoon of pumpkin. That reduces the fat content."

Other fall staples such as apples, pears, potatoes, and squash also offer health benefits. However, consumers should avoid produce that appears rotten or feels squishy. Additionally, it's important not to overindulge in these foods when they are combined with sugar.