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6 RD Recommended Fall Foods for Weight Loss

The fall, often represents to the enrichment of comfort foods like pumpkin pie, apple muffins and chicken potpie casseroles, the abundance of available fresh produce with cool weather makes it extreme easy to prepare lighter recipes that are still satisfactory and rich in flavor. Here are 6 vegetable fruits that dieticians recommend to add in your diet if you are aiming weight loss goals.

Spaghetti squash

“Low in calorie but rich in nutrients, spaghetti squash takes nearly any flavor you couple with it making it exceptionally adaptable,” says Lindsey Pine, registered dietician nutritionist. It’s also a great low carbohydrate, low calorie alternative to standard spaghetti; 1 cup cooked pasta or spaghetti provides 8 grams protein, 43 grams carbohydrates, and 220 calories where for spaghetti squash, 1 cup cooked provides 1 gram protein, 10 grams carbs and just 42 calories. Pine especially recommends replacing spaghetti squash in dishes like pesto or tomato based pasta or serving it under stew.



“The persimmons’ sweetness is sure to satisfy your tongue, and its fiber will satisfy with filling you up,” explains Pine. This orange vegetable fruit is also loaded with A and C vitamins. Because of their sweetness, you can prepare a unique dessert with Greek yogurt, sliced persimmons, few almonds and a sprinkle of cinnamon for a low-calorie breakfast.

Sweet potatoes

This low-priced vegetable can be used in almost every dish from sides to desserts. They are loaded with vitamin A, Vitamin B6 and beta-carotene which aid in preventing vision loss, support in skin regeneration and fight against cancer. Whole potato along with skin is a good source of fiber that may help reduce the risk of heart disease and keep you feeling satisfied for long. You can bake sweet potatoes and then fill them with your favorite proteins and fats like ground chicken or lean beef, sliced avocado, nuts and butter.

Butternut squash

When compared with sweet potato, butternut squash is quite similar but with lesser calorie contents. One cup or about 205 grams of cooked butternut squash provides only 7 grams of fiber and 83 calories – making it an excellent option to choose if you want to shed extra body fat and weight. Pine prefers protein-fiber-packed soups with butternut squash, along with lentils or chickpeas, lean meats and leafy greens.

Brussels sprouts

“They taste unexpectedly delightful when cooked right,” says Minchen, RDN. As they are tangy, easy and kind of sweet, Minchen loves roasting them with a bit of balsamic vinegar. They are full of fiber and being served as roasted may satisfy some crispy and savory cravings- she believes.


Think again if you think pumpkin puree only fits for pumpkin pie, clarifies Amy Gorin, RDN. As per her recommendations, you should go for 100% canned pumpkin instead of mix pumpkin pie which is added with extra sugar. Naturally loaded with vitamin A, vitamin K and potassium, pumpkin is filling due the fiber it provides. Amy loves to use it in anything from a pie smoothie to a Greek yogurt topping or even to make French toast batter.



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