Fall Eating – Seasonal Nutrition
Dr. Karen Spencer Dees, PhD, Holistic Board Certified

We hear a lot about eating seasonally and locally – but why?

The importance of varying your diet between seasons is that it provides you with whole, live foods at their peak nutritional value. By eating foods high in nutritional content, your body is fed better providing you with a better overall quality of health.

Maddie Rudd shares the following information with you in her article on which fruits and vegetables are good to eat in Fall.

Fall Fruits and Vegetables
Acorn Squash

• Look for blemish-free, dull green rind.
• Can keep up to two months.

Apples

• Choose firm, unblemished apples.
• Try baking Fat-Free Apple Cobbler

Butternut Squash

• Feel for top-heavy squash.
• Check skin for blemishes.

Cauliflower

• Look for tightly-packed florets.
• Check for yellow spots before buying.
• Keeps up to five days, refrigerated.

Figs

• Squeeze to test for firmness - not too soft, not hard.

Grapes

• Check for grapes to be plump and vibrant-colored.

Mushrooms

• Avoid blemished or dried out mushrooms.
• Store in paper bag for the right humidity.

Parsnips

• Shouldn't look withered or limp or have too many small roots.
• Can be stored up to four weeks in refrigerator.

Pears

• Find pears free of blemishes or bruises.
• Try baking Fat-Free Pear Tart

Pomegranate

• Whole pomegranates should feel heavier than they look.
• Can be stored up to three months in the fridge.

Pumpkin

• Pick a pumpkin with a tough skin that can't be scratched by your thumbnail.
• Try Fat-Free Pumpkin Bars and Pumpkin-Raisin Oatmeal Cookies

Sweet Potatoes

• Avoid sweet potatoes with black spots.
• Make sure they're not shriveled.

Swiss Chard

• Leaves should be vibrant and green.
• Avoid wilted chard.

Enjoy these tools to create a customized summer seasonal eating plan for your family:
About.com provides readers with an easy way to learn what is seasonal in your region.
EatWellGuide.org provides a great Seasonal Food Guide, clickable by state!
Epicurious.com offers a free interactive map allowing you to see some of the foods are seasonally & regionally at their peak.
BBCGoodFood.com offers a more extensive chart (fruits, vegetables, meats, etc..) of in-season eating

To order Sunrider from Dr. Dees: 978-443-3039 or DrDees@comcast.net

To Sign Up to order Directly from Sunrider: http://opp.sunrider.com/DrKarenSpencerDees/

Karen Spencer Dees, Ph.D.

Karen Spencer Dees, Ph.D.
Board Certified Holistic Nutrition
www.karenspencerdees.com
http://opp.sunrider.com/DrKarenSpencerDees/
978-443-3039