By: Paige Valentik MPS, RD, LDN

As the days get shorter and cooler, our routines naturally shift. Fall often means busier schedules, cozy comfort foods, and the start of cold and flu season. It’s also the perfect time to think about how your nutrition can help support steady energy, keep your immune system strong, and make the most of seasonal produce.

One of the best ways to nourish your body this time of year is by eating what’s in season. Fall produce isn’t just delicious—it’s packed with nutrients your body craves as the weather changes.

• Winter squash: High in fiber and beta-carotene, which supports eye health and immunity.
• Apples and pears: Loaded with soluble fiber that helps regulate blood sugar and keeps you fuller for longer.
• Cabbage, Brussels sprouts, and cauliflower: Cruciferous vegetables rich in vitamin C and phytochemicals that support detoxification and immune defense.

Fall is often the beginning of cold season, and the foods you choose can give your immune system the support it needs. Focus on:

• Vitamin C: Found in citrus, peppers, broccoli, and Brussels sprouts.
• Vitamin D: Harder to get from food alone (fatty fish, fortified milk, mushrooms), so this is a good time to consider a supplement.
• Zinc: Essential for fighting off illness, found in pumpkin seeds, beans, and lean meats.
• Protein: Helps repair tissues and build antibodies. Include protein at each meal—eggs, Greek yogurt, poultry, fish, beans, or lentils.

Cooler weather naturally has us craving hearty, warming foods. The good news is you don’t have to avoid your favorites—just balance them out. A few simple swaps can make comfort foods both satisfying and nourishing and these tweaks let you enjoy comfort meals without the sluggish crash that comes from overly heavy, low-nutrient dishes.

• Use cauliflower mash instead of mashed potatoes. Or a combination of the two.
• Add extra vegetables into soups, stews, or chili to increase fiber and nutrients.
• Bake with whole-grain flour or add oats when making muffins or breads.
• Try Greek yogurt in place of sour cream for dips and toppings.

Fall is more than pumpkin spice—it’s a season full of nutrient-dense foods and opportunities to fuel your body for energy, resilience, and warmth. By leaning into seasonal produce, supporting your immune system, and making small, thoughtful swaps to comfort foods, you can enjoy all the flavors of fall while feeling your best.