6 Healthy Fall Comfort Foods 

by Natalie Meriwether, BSN

What healthy comfort foods are in season during the fall?

With the sun setting earlier and the chill of the evening air, it’s clear that fall has arrived. Whether you’re eager for sweater weather or already missing the warmth of summer, there’s no denying that the flavors of autumn are something to look forward to.

Here are 6 nutritious fall foods to help keep you healthy and cozy this season: 


Similar in appearance to a tomato, this underrated cold-weather fruit provides fiber and antioxidants. Persimmons are known to have a sweet yet tangy flavor and are usually harvested from September to December. They can be savored fresh, incorporated into baked goods, topped on salads, or transformed into delectable jams. 

Sweet Potatoes 

Sweet potatoes may just be the most versatile of all fall favorites. These vibrant root vegetables can be baked, sliced into fries, roasted, mashed, and even used in dessert pies and casseroles. Along with countless methods of preparation, sweet potatoes can be paired with endless flavors and spices. The best part? Sweet potatoes have important nutrients including complex carbohydrates, fiber, vitamin A, potassium, and antioxidants.  


Pomegranates are quite the unique fruit known for their ruby-red sweet and juicy arils. Not only are the arils hydrating, but they also provide vitamin C, potassium, folate, fiber, and polyphenol antioxidants. Although extracting the seeds can be a bit tricky, the effort is well worth it. Enjoy pomegranate on its own, mixed into yogurt or oatmeal for added flavor and nutrition, sprinkled on salads for a delightful crunch, or juiced for a nutritious refresher. 


Adding oats to your fall diet is a great choice due to their nutrient-dense nature and versatility. They are available in various forms such as rolled, steel-cut, instant, and flour. They’re naturally gluten-free and can be used in countless recipes. Providing fiber, protein, and other essential nutrients, whole-grain oats are considered a complex carbohydrate that promotes long-lasting energy and fullness. Cozy up with a warm bowl of rolled oats oatmeal, rich oat flour muffins, or homemade oat breakfast bars.  

Butternut Squash 

Butternut squash is an increasingly popular ingredient in seasonal dishes, adding a sweet and nutty flavor. This winter squash contains important nutrients like vitamins A and C, making it the perfect addition to soup or as a flavorful side. While butternut squash soup is a classic favorite, its versatility extends to being roasted, sauteed, and even incorporated into salads, pasta, and desserts.  


Autumn is a booming time for nut enthusiasts as they can rejoice in the abundance of seasonal nuts that bring distinct flavors and textures to meals. Of these, pecans are an especially beloved nut renowned for their rich and buttery flavor and versatility. Not only are they rich in flavor, but they also pack a nutritional punch. Pecans provide healthy fats, protein, fiber, and various vitamins and minerals. To enhance their flavor, lightly toasting pecans before use is recommended. Embrace the comforting essence of fall by indulging in a buttery pecan pie, a pecan salad with a delightful crunch, or by adding pecans to your oatmeal or yogurt for an extra touch of decadence. 


As the fall season quickly approaches, there are many comforting foods to indulge in while staying healthy. From the tangy flavor of persimmons to the richness of pecans, the flavors of autumn offer endless culinary possibilities. With these six fall foods, you can help to stay healthy, cozy, and satisfied throughout the season. So, embrace the changing weather and indulge in the abundance of flavors that autumn has to offer.  

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