Birmingham, Ala. (Sept. 22, 2025) — Fall is in the air, and with the changing of the color of leaves and the fall festivals comes the foods that go with the season.
Helen Morgan, a registered dietitian at Children’s of Alabama, says fall foods include apples and pears, squash vegetables like pumpkin and butternut squash, and root vegetables like carrots and sweet potatoes. Morgan says these foods are high in key nutrients like Vitamin A, Vitamin C, and fiber.
“Vitamin A is going to help promote healthy eyesight and skin health,” said Morgan. “Vitamin C will help our immune system and wound healing. It also helps our body absorb iron better. Fiber aids in digestion and keeps you full and prevents constipation.”
Finding ways to get children interested in nutritious meals can be challenging for parents. However, Morgan offers these recommendations that not only make these meals nutritious but also fun:
Apples and Pears:
Morgan says parents can make apple or pear nachos. Slice up an apple or a pear, spread some peanut butter on it, add some chocolate chips, and cinnamon. If your child does not prefer to eat the skin on an apple or a pear, bake them in the oven with a small amount of butter and some cinnamon to make them softer and more palatable.
Carrots and Sweet Potatoes:
Morgan says carrots and sweet potatoes are naturally sweet. She recommends grating carrots very finely and adding them to a muffin mix, or perhaps some oatmeal, pancake mix, or bread. If your child prefers a saltier vegetable, Morgan suggests slicing a sweet potato into strips, tossing with olive oil and salt, and roasting until crisp like a French fry.
Pumpkin and Butternut Squash:
Morgan recommends that squash vegetables, such as pumpkin and butternut squash, can be turned into a puree and added to chili, soup, oatmeal, or macaroni and cheese. She also says you can make a snack out of pumpkin seeds. She says just clean and dry them off, put them in a pan, and drizzle them with olive oil. Add your favorite seasoning and then bake in the oven at 350 degrees until toasted for a nice, crunchy snack.
For more information on how you can involve your child in meal planning, click here.
