Nutrition Topics
October 9, 2020

Best Autumn seasonal Foods To Include In Your Diet

By Maria Tikka ANutr, MMedSci
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One of the budget shopping advice provided by dietetic associations is looking for seasonal foods if we are interested in bying fresh products, since they could be cheaper. Today’s article is about providing nutrition facts in food tables about super healthy autumn foods!

What do we mean by “seasonal foods” ?

According to the Department for Environment, Food and Rural Affairs, seasonal foods are those which are produced outdoors during their natural season (according to the place they are produced), without using other techniques that require extra enegry (eg. using a greenhouse).

  • If the food is consumed at the same season and climatic zone where it is naturaly produced, then the seasonality is local.
  • If the food is naturally produced but consumed at a different climatic zone, the seasonality is global.

For example, tomatoes in the UK are produced between July and October and they are considered seasonal foods during these months . When they are consumed within the UK during the same season, then we have local seasonality.

Lovely October and November seasonal foods to consume !

The foods below are seasonal during October and November (not nessecarily only during these months though) and can be found at the grocery stores throughout the whole year, either fresh or frozen or tinned! Did you know that autumn is actually their natural season?

In the tables below you will find data on macronutrients, important micronutrients as a part of their recommended intake (RI) and glycaemic index for these foods.

Vegetables and Fruit ,

Pumpkin

Of course pumpkin was going to be the first food the list! It’s this month’s sign after all!

Use pumpkin cubes to make amazing autumn soups, salads and pies!
One cup (122g) of raw pumkin cubes contains:
Energy18 kcal
Total Fats0.5g
Saturated Fat0.1
(Net) Carbohydrates2.7g
Sugars2g
Fibre0.6g
Protein 0.9g
Vitamin C17.1 mg (21%RI)
Vitamin B10.2 mg (18%RI)
Vitamin A92 ug (11%RI)
Vitamin E1.3 mg (11% RI)
Glycaemic Index0

Potatoes

Potatoes are a staple for so many people throught the world. They can definitely be a part of a healthy balanced diet when they are cooked in a healthy way;

Steaming, baking in cooking paper, spraying with vegetable oil or cooking them in vegetable juice could be great healthier alternatives to frying!

Remember that potatoes are starchy vegetables with a high glycaemic index! They do not count as your 1 of your 5 a day regarding fruit and vegetable consumption.

1 medium raw potato (213g) contains:
Energy179 kcal
Total Fats0.5g
Saturated Fat0
(Net) Carbohydrates38g
Sugars1.9g
Fibre4.3g (17%RI)
Protein 4.1g
Vitamin C29.8 mg (37%RI)
Vitamin B10.43 mg (39%RI)
Vitamin B60.3 mg (21%RI)
Vitamin B5 (Pantothenic acid)0.94 mg (16% RI)
Vitamin B9 (Folate)27.7 ug (14%RI)
Potassium944 mg (47%RI)
Glycaemic Index82
  • A large portion of chips (180g) , fried in vegetable oil contains 362 kcal and 12g total fats. GI: 75
  • 1 cup (180g) of boiled potatoes contains 119 kcal and 0g fats! GI: 78

Parsnips

1 cup (120g) of raw parsnips contains:
Energy88 kcal
Total Fats1.3g
Saturated Fat0.2g
(Net) Carbohydrates14g
Sugars6.6g
Fibre5.6g (22%RI)
Protein 2.2g
Vitamin C20.4 mg (26%RI)
Vitamin B10.28 mg (25%RI)
Vitamin B9 (Folate)104 ug (52%RI)
Potassium540 mg (27%RI)
Manganese0.6mg (30% RI)
Phosphorus89 mg (13% RI)
Glycaemic Index97

Carrots

1 cup (130g) of raw chopped carrots contains:
Energy57 kcal
Total Fats0.5g
Saturated Fat0.1g
(Net) Carbohydrates10g
Sugars9.4g
Fibre5.1g (20%RI)
Protein 0.6g
Vitamin A2549 ug (319%RI)
Vitamin B10.17 mg (15%RI)
Vitamin K17.2 ug (10%RI)
Glycaemic Index47

Swede

One of my personal favourites! It’s very sweet, especially steamed, and you will love it if you usually find vegetables a little bitter! High in vitamins B and C, it is also a good source of calcium and very low in energy!

It has a medium to high glycaemic index, so keep that in mind if you pay attention to your blood sugar levels.

1 medium (276g, flesh only) contains:
Energy83 kcal
Total Fats0.8g
Saturated Fat0g
(Net) Carbohydrates14g
Sugars13g
Fibre6.6g (26%RI)
Protein 1.9g
Vitamin C(86 mg) 107%RI
Vitamin B10.41 ug (38%RI)
Vitamin B9 (Folate)86 ug (43% RI)
Vitamin B33.6mg (22%RI)
Potassium469 mg (23% RI)
Calcium146 mg (18%RI)
Phosphorus 110 mg (16%RI)
Glycaemic Index72

Apples

1 medium apple (174g, skin and flesh) contains:
Energy104 kcal
Total Fats0.9g
Saturated Fat0.2g
(Net) Carbohydrates22g
Sugars20g
Fibre2.1g (8%RI)
Protein 1.1g
Vitamin C(10.4 mg) 13%RI
Vitamin K19.7 ug (13%RI)
Potassium174mg (9% RI)
Glycaemic Index38

Pears

1 medium pear (160g, skin and flesh) contains:
Energy88 kcal
Total Fats0g
Saturated Fat0g
(Net) Carbohydrates19g
Sugars17g
Fibre4.3g (17%RI)
Protein 0.5g
Vitamin C(4.8 mg) 6%RI
Vitamin K15.8 ug (8%RI)
Potassium168 mg (8% RI)
Glycaemic Index38

Cranberries

Seasonal only in November! You can enjoy them dried or raw. Very low energy, high fibre and an ideal topping for your desserts!

20 cranberries (40g, skin and flesh) contain:
Energy9 kcal
Total Fats0g
Saturated Fat0g
(Net) Carbohydrates1.4 g
Sugars1.4 g
Fibre1.5g (6%RI)
Protein 0g
Vitamin C(5.2 mg) 7%RI
Glycaemic Index70

Fish

If you prefer fresh fish than frozen, the Marine Conservation Society suggests for sustainability purposes to buy fish when they are out of their breading season and they are already mature. Click here for a detailed guide to the fish you should avoid or prefer throughout the year.

During October and November, the fish below are easy to find fresh at the grocery stores and are very nutritious!

Haddock

Haddock is white fish, ideal if you are looking for a high protein and low fat option!
Grilled haddock fillet (120 gr) contains
Energy118 kcal
Total Fats0.5g
Saturated Fat0g
Protein 29g
Vitamin B122.9 ug (115% RI)
Vitamin B60.35mg (25% RI)
Vitamin B310 mg (62% RI)
Vitamin B20.17 mg (12% RI)
Iodine505 ug (337% RI)
Selenium58 ug (105% RI)
Phosphorus278 mg (40% RI)
Potassium 520 mg (26% RI)

Herring

Herring is oily fish. You can find it canned or fresh. Excellent source of vitamin D, vitamin B complex and healthy fats. Environmentally sustainable to buy fresh throught the whole year!
Grilled herring (120 gr) contains
Energy218 kcal
Total Fats13g
Saturated Fat3.4g
Polyunsaturated fat2.8g (17%RI)
Monounsaturated fat5.6g (19%RI)
Protein 24g
Vitamin B1218 ug (720% RI)
Vitamin D19.3 ug (386%RI)
Vitamin B60.42 mg (30% RI)
Vitamin B39.4 mg (59% RI)
Vitamin B20.32 mg (23% RI)
Vitamin B78.4 ug (17%RI)
Iodine46 ug (30% RI)
Selenium55 ug (100% RI)
Phosphorus372 mg (53% RI)
Potassium 516 mg (26% RI)
Iron1.9 mg (14% RI)

Mackerel

Mackerel is a very popular oily fish option! Keep in mind it is quite energy dense, so pay attention to your portion size.
A medium grilled mackerel fillet (80g gr) contains
Energy226 kcal
Total Fats18g
Saturated Fat4.1g
Polyunsaturated fat4.3g (27%RI)
Monounsaturated fat6.6g (23%RI)
Protein 16g
Vitamin B127.3 ug (291% RI)
Vitamin D6.8 ug (136%RI)
Vitamin B60.22 mg (15% RI)
Vitamin B312.4 mg (78% RI)
Vitamin B20.3 mg (21% RI)
Iodine28 ug (19% RI)
Selenium48 ug (87% RI)
Phosphorus189 mg (27% RI)
Potassium 279 mg (14% RI)

Food data were provided by Nutritics!

References

1.
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society [Internet]. 2014 Aug [cited 2020 Oct 11];73(3):368–75. Available from: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/seasonality-and-dietary-requirements-will-eating-seasonal-food-contribute-to-health-and-environmental-sustainability/08545F71A12EF0FE233E8D1DEFEF227A
1.
Autumn [Internet]. British Nutrition Foundation. Available from: https://www.nutrition.org.uk/healthyliving/seasons/autumn.html
1.
Seasonal UK grown produce [Internet]. Vegetarian Society. [cited 2020 Oct 11]. Available from: https://vegsoc.org/cookery-school/blog/seasonal-uk-grown-produce/
1.
Good Fish Guide | Marine Conservation Society [Internet]. marine conservation society. [cited 2020 Oct 11]. Available from: https://www.mcsuk.org/goodfishguide/search?name=&mp=all&cm=all&tof=all&min=1&max=3
Summary
Best UK autumn foods in season to include in your diet
Article Name
Best UK autumn foods in season to include in your diet
Description
Most nutritious seasonal foods in the UK during October and November, for those who prefer eating fresh foods or looking for autumn recipe ideas!
Author

About The Author

My name is Maria Tikka. I am a Registered Associate Nutritionist and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!

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