Fall is a festive time for many kids, parents, and adults, as thousands of haunted houses, parades, and horror movies open across the country. However, losing weight and staying on track toward achieving your weight loss goals can be challenging as social gatherings abound before the oncoming winter.

Our dieticians at MediPlan Diet Services entertain many questions about which fall foods for weight loss have more healthy fats, lean protein, and fewer added sugars. They want to know what snacks are good sources of fiber and which ones contribute to weight gain.

In this article, our nutritionists and diet experts will recommend three delicious seasonal foods for weight loss that you can indulge in during the fall. We will begin with the most popular.

Apple Pies, Jams, and Salads

Apple production is at its peak during the fall, and thousands of parents pack their kids’ lunchboxes full of these bright red fruits to help them feel satiated for longer without feeling snacky. According to the Journal of Agricultural and Food Chemistry, apples are the most popular fruit worldwide, with variants like Gala, Fuji, Granny Smith, and Red Delicious dominating the market.

Apples are a staple in autumn favorites like muffins, cookies, pies, and jams. We recommend you consume them with minimal added sugars to enjoy their nutritional benefits. Eating two cups of apples will help you load up on vitamin C, fiber, polyphenols, and vitamin E, which can speed up your metabolism and reduce the risk of chronic conditions like heart disease.

Most apples contain only 104 calories per 200-gram serving and can keep you full for hours.

Squash Buns and Soups

Squash is an all-season crop, and its most popular variants during the fall are the Winter Squash (yellow and elliptical), the Butternut Squash (lasts for six months in storage), and the Sugar Pumpkin, with its sweet and soft flesh. It is one of the most popular foods for weight loss during the fall.

Create a lentil squash soup with harissa paste, carrots, spices, and fresh ginger to warm you up during the cold autumn months. You can also bake squash sticky buns and crescent rolls with maple syrup and unsalted butter to create a festive treat.

Cooked butternut squash contains only 82 calories for every 205-gram serving, which also yields 457% of your recommended daily vitamin A intake.

Pomegranate Desserts and Side Dishes

Pomegranate production assumes its peak during the fall season, between September and January. Pomegranates are a popular feature in the cuisines of the Middle East, and people have been boiling them down to make molasses, rice dishes, and salads for centuries. They have low-fat content but are high in vitamins, fiber, and minerals.

Use pomegranates with cardamom, sliced oranges, and toasted coconut for panna cotta. You can even braise your short ribs with them. Each 282-gram serving of arils yields 234 calories and 27% of your daily vitamin B9 requirements.

Get Professional Coaching

For more tips and foods for weight loss during the fall, contact the MediPlan Diet Services experts. Call 901-362-7546 for a free consultation!