Better Nutrition September2020

In a study monitoring the vitamin C
content of broccoli, researchers found
that broccoli grown during its peak
season in the fall had almost double
the amount of vitamin C compared to
broccoli grown in the spring.
Lower cost
You may not realize it, but buying
seasonal produce is easier on your
wallet. When a fruit or vegetable is in
season, it’s abundant and, not surprisingly,
available at a lower price. Simple supply
and demand. If you’re buying produce
that’s out of season, it’s not as available,
and the price you pay has a built-in
surcharge. In fact, buying in-season
produce is so much cheaper that it’s
actually one of the top ways to save
money when buying healthy food. And
if you take advantage of weekly specials,
you can enjoy even more savings.
More environmentally friendly
It’s far more beneficial for the
environment to buy produce that is
both seasonal and local. Buying local
means buying foods that have undergone
less travel, processing, and packaging.
Most of us don’t know that on average,
fruits and vegetables travel 1,300–2,000
miles to get from farms to stores in our
area. This has a negative impact on our
environment: the ships, planes, and
trucks used to transport food use a lot
of fuel, which pollutes our water, air,
and land.
Ready to Eat for Autumn?
Sometime during the month of September, the winds of change usually
shift from the warm breezes of late summer to autumn’s chill. When the
weather changes, it’s a good idea to move away from light summer foods
toward heartier fall fare, and it’s the perfect time to harmonize our eating
habits with what’s seasonally available.
Though where we live makes a difference as to what’s available each
season, generally speaking, the fruits and vegetables that are at the
peak in September and October in most parts of the United States are:
* Apples * Cranberries
* Beets * Pears
* Bell peppers * Pumpkin
* Broccoli * Root vegetables,
* Carrots including
turnips,
rutabagas,
parsnips, sweet
potatoes
and yams
Nuts are another iconic food of autumn. That’s appropriate because fall
is when nuts are their freshest. The harvest season for almonds, hazelnuts,
pecans, and pistachios usually occurs from September through November,
and chestnuts and walnuts are harvested slightly later.
There actually are peak seasons for seafood, poultry, and meat, too.
Although regional differences may determine the options that are available,
seafood that tends to be best in the autumn includes scallops, Pacific halibut,
petrale sole, and red grouper.
Turkey also is at its peak in the fall, as opposed to chicken, whose peak season
is in spring to early summer. (We’ve all heard the term “spring chicken.”)
Although pork and beef are available year-round, both are more at their
peak and typically less expensive in autumn and early winter than earlier in
the year.
To really take advantage of autumn’s bounty, create fall-inspired dishes
made with combinations of in-season foods. Examples include: Apple,
Sage, and Turkey or Pork Meatloaf; Pan-Sautéed Petrale Sole in Butter with
Broccoli and Carrots; Pumpkin Pecan Muffins; and Salad with Sliced Pear,
Dried Cranberries, and Hazelnuts.
*
Winter squash,
such as butternut
squash
and spaghetti
squash
Harmonious with the
wisdom of nature
Many holistic practitioners believe that
nature has an innate wisdom when it
comes to seasonal foods. The foods of
winter, for instance, tend to be heavier
and denser, which helps fortify us
against colder, harsher weather. After a
long winter—during which many of us
put on extra weight—nature provides
spring vegetables, such as artichokes
and asparagus, which help support
detoxification. During the hot days of
summer, hydrating vegetables and
fruits such as cucumber, watermelon,
and peaches, are readily available. And
many fall foods are rich in beta-carotene,
which is converted to vitamin A and
helps protect against colds and flu.
Diet broadening
Seeking out and trying new fruits
and vegetables that are in season is a
great way to vary your diet and try
different types of produce. It prevents
you from consuming the same produce
over and over again and opens up
whole new worlds of foods! A key to
a health-promoting diet is eating a
wide range of fresh fruits and vegetables
that are rich in different nutrients.
Eating seasonally expands this way
of eating and keeps it more interesting
and engaging.
Finally, don’t think eating seasonally
has to be a 100 percent commitment. If
you like some fruits and vegetables that
are available year-round, go ahead and
have them. Start small adding seasonal
items to your diet, and continue to add
more as you can. And know that with
each seasonal item you choose, you are
improving your nutrient intake, saving
money, and making a better choice for
the environment.
SEPTEMBER 2020 • 41