Nutrition Corner: Healthy Fall Nutrition

Published on October 01, 2026

From the desk of the OFA Registered Dietitian: Patricia O’Neill Ricks, MPA, RDN, CDN

Eating healthy in the fall is easy and fun with seasonal produce, whole grains, and hydration. Include in-season fruits and vegetables to meals, cooking with whole grains, and remember your water intake as the weather cools. Don't forget to spice things up! Cinnamon, Nutmeg, Garlic, Basil and Oregano are some of the spices to give foods the fall taste and aroma.

Seasonal Produce

  • Apples and Pears: Add crisp apple slices to oatmeal or mix fresh pears into leafy green salads for a boost of fiber and vitamins.
  • Root Vegetables: Roast sweet potatoes, beets, and carrots with a bit of olive oil and herbs to bring out their natural, comforting sweetness. I love to add a sprinkle of nutmeg/cinnamon to a sweet potato.
  • Squash and Pumpkin: Use butternut squash or pumpkin to make warm, soups rich in vitamins. Don't forget the pumpkin seeds on top of your bowl of soup.
  • Cruciferous Greens: Broccoli, Cauliflower and Brussels sprouts, which hold up well in the fridge and support bone and immune health.

Whole Grains and Healthy Fats

  • Steel-Cut Oats and Barley: Warm up with hearty whole grains that provide lasting energy and fiber.
  • Pumpkin Seeds: Roast for a crunchy snack or salad and soup topper.

Hydration

  • Water and Hot Tea/Coffee: Do not forget to drink fluids just because it is cooler outside; dehydration is still common in dry autumn air. Warm coffee to start my day and a hot tea to end it is my pick. Remember the water all throughout your day.

After carving that Halloween Pumpkin, try Roasted Pumpkin Seeds! Toss clean pumpkin seeds with olive oil, salt, and everything bagel seasoning or chili powder. Bake at 300°F for 20 minutes until crunchy. Watch carefully as they can burn easily.

----------

For information on OFA’s Community Cafés Call: (845) 331-2180.

For information on the Home Delivered Meal Program or Meal Cancellation, call: Brooklyn Kitchen (718) 371-0025.

Made possible by funds provided by New York State Office for the Aging, Ulster County Office for the Aging and your contributions. Menu Subject to Change. The OFA gratefully accepts voluntary contributions. Your contributions help keep senior programs available. Checks payable to Ulster County.

Back to top