Many people are worried about their waistlines in November, right? There’s a good reason for that. This month is chock-full of starchy side dishes and thick pies.
But you don’t have to choose between your favorite fall flavors and your waistline, because these five foods are a delicious and nutritious way to celebrate the season. Even better, it helps you lose weight!
• Apples – There’s a reason we use the phrase ‘apples in my eyes’ and there are many reasons to cherish apples this fall. One medium apple contains over 4 grams of fiber. That’s about 16% of the USDA’s daily intake. Fiber helps you feel fuller for longer, even though an apple has only about 95 calories. Not only can this fruit help you lose weight, but research shows that apples can also lower cholesterol and reduce the risk of Alzheimer’s disease.
• Pears – Like apples, pears are rich in fiber. A medium-sized pear contains about 6 grams of fiber, 206 mg of potassium, and 8 mg of vitamin C. Studies show that women who swap fruits for sweets tend to lose weight faster.
• Pumpkins – What would fall be like without pumpkins? Just thinking about a special latte might already make your mouth drool, but these gourds would be nice with less sugar. Pumpkin is rich in beta-carotene, a pigment that your body turns into an antioxidant (vitamin A), and contains over 3.5 grams of fiber per half-cup. The Journal of Nutrition reports that increasing fiber intake promotes weight loss. So why not make your fiber festive?
• Pumpkin – Sometimes called the “winter pumpkin,” it’s the perfect autumn food. Whether it’s acorns, spaghetti, or butternut squash, these anti-inflammatory fruits (because of the seeds inside) are packed with vitamin A, vitamin C, and omega-3 fatty acids. Shredding squash instead of using spaghetti noodles can cut 140 calories from your diet for each cup-sized serving.
• Sweet Potatoes – Replacing traditional medium-sized potatoes with sweet potatoes can cut 60 calories from your diet. This also does not include any toppings. Not only does it help with weight loss, it has about 10g less carbs than baked potatoes.Sweet potatoes are also a great source of vitamin A, and one cup provides him with 85% of his daily recommended intake.
Don’t be fooled by the hype that your favorite fall foods have to go against your nutrition plan.
If you’re having trouble with your weight loss or diet plan, your health care provider can help you plan a diet, weight loss, and exercise regimen. Healthcare providers at Siloam Springs Family Medicine are accepting new patients. To make an appointment, call (479) 215-3035 or visit NW-Physicians.com. Walk-ins are welcome.
