Top 10 fall foods for weight loss


Maintaining your weight during the autumn season and not gaining is certainly not an easy task, especially if you find yourself craving fall comfort foods. Eating these excess calories are not the way to stay in shape this season. But before you get your plaid shirt in a bunch, check out the top 10 fall foods to help you maintain or possibly even shed a few pounds.


Pair this meal plan with a workout in the crisp fall weather and it’s a total win! I find myself motivated by the fall weather to eat healthier and exercise so I look and feel my best for the holidays.


So can you! Let’s get started with this fall food list.


Fall is a great season for apple picking because the different varieties of apples are at its peak ripeness. Apple picking is also a great weekend activity to do with your family and friends. As the saying goes, an apple a day keeps the doctor away—there is great truth to this. Because of the soluble and insoluble fiber, along with the metabolic boosting pectin, this power-packed fruit is something that should be a definite staple in your diet. I know it is for me! There are so many healthy apple recipes you can enjoy this fall season and year round!


Pumpkin seeds


Before you toss the inside of your carved pumpkin, save the pumpkin seeds to roast and snack on!


There are so many great recipes that are packed with protein, fiber, magnesium, and potassium. These super seeds are a great fall treat that can curb your appetite and help you to stay on track to healthy eating! This is easily portable, just throw in a zip lock bag and take along with you!




This spice is known to settle your stomach and suppress your appetite, so stay on track by adding this super spice. This spice also decreases blood sugar levels which by the way, your waist line will thank you for. Enjoy the healthy recipes that make cinnamon the center stage spice!

I even add some cinnamon to my tea—a perfect fall-themed drink to warm you up!


If you want a healthy, portable (I often throw this in my purse) fall snack that is sure to satisfy, try a pear! Pears, like apples, are packed with plenty of fiber which can help regulate your digestive system. They also contain metabolic boosting pectin! At just 100 calories per pear, this fruit is great as a snack or even in a power-packed smoothie!


Brussel Sprouts


Sliced, grilled, roasted; there is a rare day in fall when we are not eating Brussel sprouts in our household! Low in calories (only 10 calories per sprout), high in nutrition (1/2 gram of fiber, and 1/2 gram of protein per sprout), this super healthy veggie will help you stay in alignment with your goals while keeping your appetite curbed. Try not to ruin these nutrition powerhouses by dredging them in fat. Why ruin a good thing? Lightly toss in olive oil, garlic, and a dash of salt; then roast and enjoy! Be sure to try the different variations of how you can enjoy Brussel sprouts!




Growing up in a family where our holiday staple was breaded and fried cauliflower, I never imagined it being served any other way. We always hoped to have the crispy ones dished on our plate as the family served us and this was pure side dish satisfaction.


But as a mom of four, I have learned there are so many great, healthy ways to enjoy veggies like riced cauliflower.


Riced cauliflower is great on the side of your main dish because it tastes just like rice and it is nutrient dense. The best part about this veggie is that it is packed with vitamin C and contains two grams of protein and two grams of fiber (per half cup).


Acorn Squash


Fall-favorite acorn squash is very nutritious—a half cup contains 15% of your daily vitamin C needs! The natural sweetness is just what you need to kick your sugar craving while still having nutrient-dense food. There are endless fall recipes in how you can enjoy acorn squash!




Just like the song, Chestnuts roasting on an open fire emits pure fall energy. These nuts contain four grams of fiber per serving with only a smaller content of fat than other nuts. Chestnuts also help increase weight loss, lower cholesterol, combat cancer and control blood pressure. And who could ever imagine a fall holiday without chestnuts? Definitely not me!


Swiss Chard


Swiss Chard is a power-packed green. It’s high in vitamins A, K and folate. In just one cup of cooked swiss chard there’s 35 calories, 4 grams of fiber and 3 grams of protein. Eating swiss chard could help improve your immune system, help prevent iron deficiency and keep your blood pressure at a healthy level. There are countless amazing swiss chard recipes that you will just love!




As the weather turns cooler you may find yourself craving comfort foods to soothe your soul. 


Avoid cream based soups to maintain your weight and avoid weight gain. Stick to broth-based soups to stay on track to healthy eating!  There are countless healthy soup recipes  that can help you to increase your vitamin and nutrient intake while savoring each spoonful. My favorite soup is of course the classic chicken soup—simple yet satisfying!


So enjoy the crisp cool air and your favorite fresh fall recipes this year to maintain and not gain. And be sure to step outdoors and enjoy some fall fitness workouts.

There is nothing better than hearing the crunch of leaves as you get your sweat on!



Tara Zimliki is a nationally recognized weight loss expert, personal trainer, health coach, health writer and founder of Tara’s Bootcamp, the Premiere Bootcamp of New Jersey. Tara also runs her own blog,