Fall means new classes, new activities and sports, new schedules and a shift to colder weather foods. Regardless of age, having the right fuel — even better if it comes from produce that’s at its peak — is key to helping kids do their best.
Pumpkin
Is anything more fall-like than a pumpkin? These famously orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving, plus potassium. And don’t forget about roasting the seeds! Pumpkin seeds are a good source of several nutrients, including zinc, which is essential for many body processes including immune function.Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Lisa Brown, MS, RDN, CDN, a registered dietitian in New York City, suggests adding it to pancake batter, oatmeal, smoothies or your kid’s favorite chili.
Oats
Heart-healthy oats are loaded with fiber for slow-burning energy. Oats also provide vitamin B6 and other nutrients that are important for growth and development and overall health.
“A steaming bowl of oatmeal is the perfect breakfast on a cold day,” Brown says. “The soluble fiber will help control blood sugar levels and keep your kids full until lunchtime. Top their oatmeal with nuts or nut butters, and fruit for extra vitamins, minerals and antioxidants.” Or, replace the breadcrumbs in your favorite meatloaf recipe with oatmeal.
Apples
Apples pack a powerful nutrition punch. No wonder they sit on teachers’ desks and keep the doctor away. They are a good source vitamin C. Leave the skin on for added fiber.
Slice and sprinkle apple slices with cinnamon or pair with cheese or peanut butter for an easy snack. Don’t forget about dinner! Apples also taste great when stewed and served with savory foods such as roasted pork.
Brussels Sprouts
They may be small, but Brussels sprouts are part of the powerhouse cruciferous veggie family. In each 1 cup serving, they provide 4 grams of fiber, plus vitamins A, C and K. Brussels sprouts are also a source of calcium, folate, iron and zinc. They even have some protein.
You can cut whole Brussels sprouts into kid-friendly quarters and toss with sea salt and olive oil. Roast until crispy and you’ve got a tasty alternative to french fries. If your kids are skeptical, serve the sprouts mixed with roasted sweet potato or butternut squash cubes. You can also shred them (or buy them pre-shredded) and sauté lightly then toss into your kids’ favorite pasta or rice dish.