The WellSpan Spotlight

Diet and nutrition

Celebrate fall with nutritious fruits and veggies

Celebrate fall with nutritious fruits and veggies

The pools are closed, the leaves have turned, and it's time to grab a hoodie on your way out the door.

With the arrival of fall comes nutritious seasonal fruits and veggies!

"Seasonal fruits and vegetables are a great source of nutrition for breakfast, lunch, and dinner," says Fran Hadley, clinical dietitian at WellSpan Ephrata. "Trying out new recipes with your kids is an engaging way to teach them about healthy foods. That nutritional knowledge and those cooking skills will help them later on in adulthood."

Here are some fruits and veggies to add to your plate this time of year:


Pumpkin is a nutrient-rich superfood that provides a wide variety of health benefits. It's a great source of potassium, magnesium, and vitamin A, as well as fiber and antioxidants. Vitamin A is beneficial for your eye health and immune system support.

Pumpkin is also packed with soluble fiber, which helps keep the digestive system healthy by regulating bowel movements and preventing constipation. The fiber content also helps reduce levels of cholesterol in the body, reducing the risk of heart disease and stroke.

Don't throw away the seeds after you make your jack-o-lantern! Besides being delicious, pumpkin seeds contain omega-3 fatty acids which may help reduce the risk of cardiovascular disease.

Try our heart-healthy pumpkin pie dip for your fall parties.


As the saying goes, an apple a day (can certainly help) keep the doctor away. Apples are high in fiber, vitamins A and C, potassium, and calcium. All these nutrients help promote healthy digestion as well as boosting the immune system.

Apples are also known for their heart-healthy properties. Like pumpkins, they're packed with soluble fiber which can also satisfy hunger longer than other snacks. Not to mention, they're portable and easy to grab on your way out the door in a hurry.


Cranberries are a fall superfruit that offer an impressive range of health benefits. Rich in nutrients, vitamins, and minerals, cranberries also can help prevent urinary tract infections (UTIs). Additionally, cranberries can help reduce inflammation due to their high levels of antioxidants.

Cranberries also have good digestive health benefits. They can help keep your bowel movements regular and your digestive system running strong.


Broccoli is high in vitamins C and K, as well as potassium, fiber, and iron. Eating just one cup of cooked broccoli can provide up to 135% of your daily recommended value of vitamin C, making it an excellent choice for boosting immunity during the colder months.

Broccoli is a great source of fiber, promoting healthy digestion and bowel movements. This keeps your digestive system moving and your gut healthy.

Eat your veggies in the morning and try this broccoli and egg scramble from our heart healthy cooking series!

Take advantage of these in-season fruits and veggies while they're around! For more information about our nutrition programs and more visit