Now that it’s finally starting to feel like fall, it’s the perfect time to stop by the farmer’s market and pick up produce that thrives in autumn.  Below are some of the food choices that hit their peak around this time of the year!


Pumpkins are full of fiber and a great source of vitamin A, which is good for your skin and eyes! Besides being fun to paint or carve on a rainy day, pumpkin is great roasted and blended with spices to make a savory soup.

Sweet potatoes are a great alternative to eating white potatoes, as they are also high in fiber and vitamin A, as well as vitamin C and potassium. You can treat them like other types of potatoes by baking them whole, cut up like french fries, or even chopping them into cubes and making sweet potato home fries!

  • Spaghetti squash spaghetti-4297593_1920

Spaghetti squash is a vegetable that you can use to switch it up from your regular pasta. It can be cooked in the microwave or oven, and then shredded to mimic spaghetti like strands. Spaghetti squash is full of vitamin C, vitamin B6, and potassium. Toss it with your favorite homemade or store bought pasta sauce for a quick and easy meal!

Although pears can be eaten year round, their peak deliciousness is during the fall. You know that pears are ripe and ready to eat when the neck is a little bit softer than the rest of the fruit. Just like apples, there’s a wide variety of pear types and flavors, and they can also be eaten fresh or cooked. Pears are great grilled, poached, pureed in soup or smoothies, or on a charcuterie board with cheese and crackers. Pears are a great source of fiber, vitamin C and vitamin K.

  • Cranberries

    close up of strawberries

    Photo by Irita Antonevica on

Although typically only eaten at Thanksgiving, cranberries are another great fruit to eat in the fall. They contain a compound that prevents harmful bacteria from sticking sticking to the walls of the bladder, helping to protect against urinary tract infections. Cranberries can be eaten fresh, but are usually cooked as they are very tart. They pair well with meat and poultry, and dried cranberries are a sweet addition to salads or grains!


This post was written by Devin Riker, a Penn State student studying biobehavioral health. 



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s