Top healthy picks for fall season produce

(CNN) – Pumpkins are among the fruits and vegetables now in season that the Academy of Nutrition and Dietetics suggests you add to your shopping list. They are fiber-filled and are also high in Vitamin A, which can help boost immunity in time for flu season, the group says. They suggest using pumpkin puree in muffins or bread.

Spaghetti squash is also a tasty food to try. To prepare it: cut it in half clean out the inside, bake it, and then scrape it with a fork to produce strands. These resemble spaghetti but are lower in calories than grain-based pasta.

And although they are available year-round, pears are at their peak in the fall. This fruit comes in a variety of flavors and textures. If eaten with the peel one medium pear contains fiber that is one fifth of the daily recommendation.

The leafy green kale is one of the nutrition group’s fall produce picks. The group says kale can “survive a snowstorm and can be dug out of the snow to enjoy in the middle of winter.” Kale is low in calories but high in vitamins, making it what they call “a nutrient powerhouse.”

Also on the academy’s list: beets, sweet potatoes, okra, parsnips, and cranberries..

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