Fall Foods that Boost Weight Loss

Fall is a wonderful time of year, and many people find that it’s THE best time to start with their healthy eating and weight loss goals for numerous reasons. One of the main reasons is because of the abundant, delicious and exceptionally nutritious fall foods.

Below are some delicious and versatile fall foods that will fit perfectly into a healthy diet and help boost weight loss too!

Pumpkin Seeds

While many pumpkin carvers simply throw the pumpkin insides out to the trash, others know pumpkin seeds are a delicious fall food. Pumpkin seeds are rich in healthy fats and oils, which are essential to a weight loss diet. In order to enjoy the delicious seeds, spread them on a baking sheet and roast them. They can be eaten alone as a snack, added to trail mix or thrown on a salad for an added crunch.


So many apples this time of year! And so many ways to enjoy them. I always have an apple stashed in my bag for an on-the-go snack. It is low in calories and high in fiber (95 calories and 4 grams of fiber per medium fruit). Plus, they are satisfying and sweet. Apples are easily one of the most versatile fall foods and can be used in everything from beverages to main courses to desserts making them the perfection addition to a healthy eating plan.


Squash is packed with vitamins A and C, plus they are full of fiber. As far as “starchy sides” go, squash is a calorie bargain: only 80 calories per cup! I also love to add pureed squash to soup and sauces. It makes it creamy without all the calories and fat that cream adds.


Fall greens are some of the most delicious and nutritious. Kale, a cruciferous vegetable, is packed with those isothiocyanates that amp up your body’s detoxifying power. Plus, it has tons of vitamin A and loads of fiber. It’s also a versatile vegetable and can be made into chips, thrown into salads, baked into casseroles, tossed with pasta or even sautéed for a side dish.


Cinnamon has long been considered a powerful spice. It has been shown to work as a natural appetite suppressant that can decrease blood sugar, manage insulin and rev up metabolism. Cinnamon can be put into meat rubs or cooked with fruits, yogurt or ice cream. Some people even enjoy sprinkling it in their coffee for a little added flavor without any extra calories.


Nothing says fall like turkey! And to me, it means turkey tenderloin with apples and squash. It’s one of my all-time favorite meals, and it lets me know that fall is officially here. Turkey is a great source of lean protein. Lean protein helps you stay fuller longer, thus assisting in weight loss. And since muscle helps burn fat, holding onto muscle can help promote a healthier long-term body weight.

Looking for other ways to eat healither this Fall? Then now is the perfect time to try a healthy eating meal plan from Seattle Sutton's Healthy Eating! Browse our delicious meal options and learn more about what meal plan is right for your. Eating healthy has never been so easy!