These super-healthy fall food choices will kick start your weight loss nicely.

We often get tempted to indulge in fall, cozying up to the fireplace and warming up on creamy soups and hot chocolates. These treats aren’t ideal, however, if you’re planning to lose weight. 

There are tons of alternative and delicious fall options that are heavy on flavor but low in calories, perfect for weight loss.

Here’s a look at our top eight fall superfoods that are perfect for weight loss.

Apples and Pears

Apples and pears are abundant in fall and are rich in vitamins and fiber.  What’s more, they are low in calories, making them the perfect weight-loss food. 

Don’t just eat them whole. Blend these fruits in with your favorite soups or make them into sauces and serve with your favorite roast meats. You may also poach them with spices to make dessert soups or dehydrate them to produce fruit crisps. They’re that versatile! 

Pumpkins and Squashes

Rich in vitamins A, K, and C, pumpkins and squashes make for a nutritious treat. Each cup contains 7 grams of fiber.

Versatile squashes can be steamed to produce thin “spaghetti” strands, a high-fiber replacement for pasta. Top with your favorite pasta sauce and a sprinkle of some Parmesan cheese for a nutritious meal high in fiber.

Canned pumpkin puree also makes an excellent addition to oatmeal, protein shakes, or pie fillings. Go easy on added sugar when making these treats to keep them healthy.


Figs are the ultimate fiber powerhouse. They contain potassium and vitamin B6 and make for beautiful desserts or breakfast items. 

Available all year round, these delicious fruits are ripest in autumn. Serve them with plain Greek yogurt or roasted with real honey for a taste of the exotic.

Sweet Potatoes

Potatoes are the ultimate carb. Sweet potatoes, in particular, are full of A and C vitamins and high in fiber. They’re also a source of glutathione, an antioxidant that protects energy-producing cells.

Serve mashed or roasted in olive oil to satisfy your carb cravings healthily.


Crucifers like kale, broccoli, Brussels sprouts, and cabbage, are sweet and nutty all at once. High in vitamins K and C, these hearty and flavorful vegetables reduce abdominal fat while keeping bones healthy and active. Perk up salads effortlessly, or serve these veggie powerhouses as sautéed sides or blended in soups.

Nuts and Seeds

Almonds, hazelnuts, walnuts, as well as pumpkin and sunflower seeds are the perfect high-calorie but healthy snack choice.

They are rich in monounsaturated fats (good fats) that can help reduce belly fat. They’re also rich in plant omega-3 oils that contribute to healthy skin and brain function.

Roast them in the oven with a bit of sea salt and eat as a snack or serve in salads or with Greek yogurt and honey.

Stone Crabs

Stone crabs are high in protein and low in sugar and calories.

As with most seafood, they contain chromium, which helps to keep blood sugar levels stable.

These delicious shellfish will help you to avoid those 4 o’clock energy slumps that can have you reaching for the nearest sugary treat. 

Cinnamon And Nutmeg

Cinnamon and nutmeg are aromatic, flavorful fall spices that can help to control blood sugar and maintain heart health. They’re perfect for curbing appetite, which means you can eat less and still feel satisfied, precisely what you need for weight loss.

Serve them in dessert soups, sprinkled on breakfast oatmeal, with plain yogurt, or sprinkled on roasted veggies.

Or make yourself some warming tea with these fantastic holiday spices.

Wrapping It Up

With these superfoods on your list, you’re bound to lose or at the very least maintain your weight. What other fall foods have you encountered that are perfect for weight loss? Let us know in the comments.