Follow Us:

Tips From A Nutrition Coach: 7 Fall Superfoods To Include In Your Meal Planning

Tips From A Nutrition Coach: 7 Fall Superfoods To Include In Your Meal Planning

Although people tend to think of fresh summer fruits and veggies when they think of healthy eating, the fall has lots to offer as well. The colourful foods of fall contain a variety of vitamins, nutrients, and other health benefits that your nutrition coach wants you to take advantage of. Eating healthy is a lot easier when you know your options and can eat meals that fulfill your wants. These cravings are often influenced by the weather; after all, we all know the joy of a good hot soup on a brisk fall day. Stick with your weight loss journey this fall by eating these great tasting, and great for you, fall foods.

Nutrition Coach Approved Fall Foods

  1. Pumpkin
    The absolute fall staple is also incredibly healthy! Pumpkins are very high in vitamins, antioxidants, and minerals, and they are believed to lower your risk of heart disease. Pumpkins are an ideal weight-loss food, as they are very high in fibre while being low in calories and fat. Pumpkins are also very easy to store since once they are baked and the insides scooped out, you can freeze them for up to a year. So when you’re at the store buying your jack-o-lantern this year, pick up an extra pumpkin to puree and add to your smoothies, your soups, and even your coffee.
  2. Apples
    This unassuming fall favorite is an excellent source of fibre and antioxidants. Apples are also believed to lower your risk of heart disease and cancer. Perhaps the best part about apples is that they are an easy and healthy snack to help you avoid other, sugar-filled goodies that your nutrition coach wants you to avoid. Apples can be added to meals as well: chop them up and throw them in your oatmeal, cook them with pork, or even use pureed apples to replace some oils in baked goods.
  3. Beets
    Not only are these root vegetables a beautiful colour and earthy flavour, but they are also full of nitrates that help to get your blood flowing, so your nutrition coach might recommend them before a workout. Beets are very low in carbohydrates and glycemic load so they won’t cause a rise in blood sugar the way other foods do.BONUS: Beetroot and beet leaves are both completely edible and good for lowering your blood pressure. If you have high blood pressure or heart concerns, add more beets to your diet. If you’re looking to help address your heart concerns through your diet, read Heart Health Month 2022: Eat Your Way To A Healthy Heart.
  4. Squash
    Winter squashes like butternut squash, acorn squash, and spaghetti squash are all high in vitamin C and low in carbohydrates. These squashes can be a good replacement in dishes that may otherwise contain simple carbohydrate-heavy foods, like pasta. 
  5. Brussel Sprouts
    This cruciferous vegetable and its related leafy greens, kale, cabbage, and Swiss chard, are all high in antioxidants, vitamin K, and vitamin C. All of these cruciferous plants also have high amounts of calcium and magnesium, which help to keep your muscles healthy.
  6. Sweet Potatoes
    Whether boiled, baked, mashed, roasted, or even in a frittata, sweet potatoes are full of potassium, vitamin C, vitamin E, and beta-carotene (an antioxidant). Sweet potatoes are a good alternative to other potatoes, as they have more vitamins and more fibre. While your nutrition coach still won’t recommend them in fry or chip form, sweet potatoes can help satisfy the need for comfort food without the consumption of regular potatoes.
  7. Cauliflower
    High in potassium, fibre, and vitamin C, cauliflower is a super healthy veggie that’s easy to add to a variety of meals. This vegetable has lots of vitamin B6, which helps to metabolize fats and protein, helping you reach your goal weight. Cauliflower can also help you eat healthy because it can be used to replace simple carbohydrates such as rice and pizza crusts. If you want to learn more about weight loss and metabolism, read Scientifically Proven Ways To Boost Your Metabolism.

Fuel Your Fall Weight Loss With A Nutrition Coach

Sticking to a weight loss program this fall is achievable if you have the right tools and information. A nutrition coach can create meal plans for you that suit the season while ensuring you are getting the nutrients you need and avoiding unhealthy foods. At Jensen Fitness, our nutrition coaches can help you reach your nutrition and fitness goals no matter the season.

At Jensen Fitness, our personal training, fitness coaching, and weight loss programs will provide you with all of the support you need to achieve your personal goals while helping you sustain your new healthy habits for the long term. To start your weight loss or fitness journey, contact our team of personal trainers in SE Calgary by calling 1-403-200-0199 or by filling out our online contact form.


A nutrition coach will teach you how to live a healthier lifestyle by providing you with meal plans that fit your lifestyle and are tailored towards your specific goals whether it be weight loss or improving your fitness and building muscle.

You will need to incorporate regular exercise and healthy eating habits to see faster and more optimal results.


You can begin by being honest about your current eating habits and struggles when it comes to your nutrition so your nutrition coach can develop an accurate plan to help you reach your goals much faster. Working with a personal trainer alongside your nutrition coach will also improve your overall fitness outside of the kitchen and in the gym to help you see better results.


Questions? Comments? Call us today at 1-403-200-0199 or fill out the form below:

Have Questions? Call Us Today At

Call Us

TopOur ServicesBlogContact UsCall Us
TopOur ServicesBlogContact UsCall Us