Pumpkins and apples are two fall fruits that everyone wants to pick, paint or bake in a pie this time of year. But did you know that those fragrant fruits also have a lot of healthy attributes?

Pumpkin is a fall favorite and for a good reason. It’s packed with fiber, Vitamin A, potassium and is relatively low in calories and carbohydrate. Move aside, pumpkin pie and pumpkin spice latte; make room for some other quick and easy recipes!

Try canned pumpkin with ginger, cinnamon and Greek vanilla yogurt in a smoothie or try adding canned pumpkin to chili or stews for creamy fall flavor. Also, consider slicing and roasting a whole pumpkin; baked pumpkin makes a delicious alternative to sweet potato or butternut squash. And don’t forget the seeds! Separate them from the pulp, soak them a bit, lightly salt and roast them. They contain both zinc and protein so they can make a tasty post-workout snack.

Apples are another fall favorite. I’ll admit that I am a little biased because they are my favorite fruit. They don’t require preparation, they can be eaten on the go and, most importantly, they are delicious! Apples are a great source of fiber: a medium sized apple has about five grams. (We need about 25 to 35 grams of fiber each day, so the apple gets you off on a great start.) Apples also contain phytochemicals which are compounds in plants, including quercetin and polyphenols. These phytochemicals protect your body from oxidative damage, can protect your brain and lower your risk of Type 2 diabetes and heart disease. Remember that a great snack includes a carb with a fat or protein to hold you over, so try your apple with a bit of peanut butter or slice of sharp cheddar—or enjoy it as a great ending for a meal.

What’s your favorite type of apple? (Mine is a Stayman!)

Need more advice or extra help from a registered dietitian? Visit the Nutrition Clinic in Laurel Hall and make an appointment by calling 302-831-2226.