These five seasonal foods not only taste delicious, they may help you lose weight and stay slender this fall:


Walnuts are delicious as a snack or a great addition to your favorite fall salad. Packed with healthy omega-3 fatty acids, monounsaturated and polyunsaturated fats, fiber and protein, a small amount of walnuts can help keep you full longer. In fact, a study published in the New England Journal of Medicine, found that increased consumption of nuts was linked to less weight gain.


Apples are high in pectin, a soluble fiber that slows down the emptying of your stomach and helps fill you up. Try apple slices with almond butter or bake them with cinnamon for a yummy sweet treat.

Pumpkin Seeds

Pumpkin seeds are a good source of iron and magnesium, which are necessary for proper metabolic function. They are also rich in protein, an important macronutrient that helps increase satiety. Toss pumpkin seeds with chile powder, Himalayan salt, and cayenne pepper for a spicy, satisfying snack.

Brussels Sprouts

Roasted, braised, or steamed, nutrient-packed Brussels sprouts not only make a tasty side dish, but they may help with your efforts to slim down. Brussels sprouts are an excellent source of Vitamin C. A 2005 review published in the Journal of the American College of Nutrition showed that people low in Vitamin C may have a higher resistance to losing fat mass. Brussels sprouts are also are rich in fiber and protein, both of which are key when it comes to weight loss.

Butternut Squash

Butternut squash makes the perfect base for a rich, healthy fall soup. Loaded with fiber, butternut squash may help with weight loss by helping you feel full longer.  It is also naturally sweet, which may satisfy your sweet tooth and make you less likely to reach for that dessert later on.

Here is my favorite fall spicy, butternut squash coconut soup recipe:


1 large butternut squash cut into 1” cubes (about 7 cups)

1 yellow onion, chopped

2 shallots

1 clove garlic

1 14 oz can light coconut milk

2 cups chicken or vegetable broth (homemade or sodium-free boxed)

2 tsp chile powder

1 tsp smoked paprika

1 pinch of cayenne

Himalayan salt to taste


Cover and steam butternut squash, onion, shallots and garlic over 2.5 inches of water for about 8 minutes or until tender.

In a saucepan, bring coconut milk and broth to boil at medium temperature.

Remove butternut squash from steamer and add chile powder, smoked paprika, cayenne and Himalayan salt.

Add heated coconut milk broth mixture and butternut squash to blender. Blend until creamy and smooth.

Serve and enjoy!

Serves 4.


Bao, Y., Han, J., Hu, F.B., Giovannucci, E.L., Stampfer, M.J., Willet, W.C….Fuchs, C.S. (2013). Association of Nut Consumption with Total and Cause-Specific Mortality. N Engl J Med., 20

Di Lorenzo C, Williams CM, Hajnal F, Valenzuela JE. “Pectin delays gastric emptying and increases satiety in obese subjects.” Gastroenterology. 1988 Nov;95(5):1211-5.

Johnston, C.S. (2005). Strategies for healthy weight loss: from vitamin C to the glycemic response. J Am Coll Nutr., 24(3), 158-65.

5 Yummy Fall Foods to Help Boost Weight Loss

By Nutritionist Jennie Miremadi