When the leaves turn golden and the air gets crisp, our kitchens start to feel cozier — and our workouts can, too. Autumn isn’t just about pumpkin patches and apple cider; it’s the perfect season to load up on nutrient-packed superfoods that can boost your energy, help muscles recover and keep your fitness goals on track.

That’s why Healthier 901 is shining a spotlight on simple ways to fuel your workouts with fall’s best and most bountiful foods.

What’s so super about “superfoods”

So, what exactly makes something a “superfood”? In general, superfoods are whole foods (often fruits or vegetables) loaded with nutrients that provide health benefits beyond basic nutrition. For autumn, that means we’re shining a “superfoods spotlight” on produce rich in complex carbohydrates for long-lasting energy, anti-inflammatory compounds to aid recovery, and plenty of immune-boosting vitamins. As a bonus, seasonal produce is typically packed with bright flavors, easy to find locally and lighter on the wallet.

“Eating seasonally makes it easier to enjoy fresh, flavorful foods that are naturally packed with vitamins, minerals and antioxidants. When you take advantage of what’s in season, you’re fueling your body for better workouts and better overall health—while also supporting local farmers and your community.”
– Leslie Ely, Registered Dietitian at Methodist Healthcare

Seasonal superstars to fuel your fall

Ready to build a better plate? Here’s a highlight reel of seasonal superstars to mix into your fall meal plan:

• Pumpkins. Turns out, this iconic fall favorite is more than just pie filling. Pumpkin is high in vitamin A (for immune and eye health), potassium (great for active muscles) and fiber (for digestion and a feeling of “fullness”). Try it in savory soups, blended into protein pancakes or roasted for a salad topper.
• Sweet Potatoes. A powerhouse for athletes, sweet potatoes provide complex carbohydrates that deliver steady energy for workouts. They’re also full of antioxidants like beta carotene and vitamin C to fight inflammation and aid recovery. Microwave one for a quick pre-gym snack, roast them as crispy fries or try this foolproof one-skillet meal.
• Apples. Portable, crunchy and just sweet enough, apples make an ideal pre-workout bite. With about 25 grams of natural carbs, they’re perfect for a quick energy boost. Slice them with peanut butter for extra protein and fat to keep hunger at bay.
• Cranberries. These little red gems are bursting with antioxidants and have anti-inflammatory benefits. Toss dried cranberries into oatmeal or trail mix, or use fresh cranberries in homemade sauces for a vitamin C boost that supports post-workout recovery.
• Kale. This leafy green packs iron (key for oxygen transport in muscles), calcium (for bone health) and plenty of fiber. Massage it with olive oil for a base salad, mix it into grain bowls or add it to a protein-rich soup.
• Brussel Sprouts. These cruciferous veggies are high in vitamin K for bone health and are delicious roasted with olive oil and spices. They also pair beautifully with protein, making them a perfect side for post-workout meals.
• Pears. Similar to apples in calorie count and carbohydrate content, pears are high in fiber and provide a sweet way to fuel up before or after exercise. Try them sliced in a salad with kale, quinoa and a sprinkle of nuts.
• Pecans. Need a quick post-workout snack? A handful of pecans offers healthy fats, magnesium and vitamin E. Pecans can also be tossed into grain bowls or baked into a light pear crumble for a nutrient-rich dessert.
• Cauliflower. Versatile and low in calories, cauliflower makes a great low-carb swap for rice or potatoes. It’s full of vitamin C for immune support and can be roasted, mashed or added to soups for extra bulk.

Little changes go a long way

Even small shifts—like swapping processed carbs for a baked sweet potato or adding more leafy greens—can make a big difference in your health and fitness journey.

“The key is consistency. Making simple, sustainable changes over time is what leads to lasting results. Fall superfoods make it easy to add variety and nutrition to your plate.”
– Leslie Ely, Registered Dietitian at Methodist Healthcare

As you adjust your fitness routine for cooler days, let your meals adjust, too. From energizing pre-workout snacks to cozy, nutrient-packed dinners, autumn produce can help you perform better and recover faster. And the best part? You don’t have to go it alone. Healthier 901 offers free resources like healthy recipes, step-by-step cooking videos, discounts at local restaurants and more—making it easier than ever to fuel your fitness journey. Take advantage of what fall has to offer, and let these seasonal superfoods help you feel your best from the inside out.

Join the movement and find recipes, tips and tools at www.healthier901.com.