By Dr. Patrice Powell, DNP, AGNP-C | Board-Certified Adult-Gerontology Nurse Practitioner | Founder, Outlier Health & Wellness
“Eating in-season fruits and vegetables boosts your health and taste buds while supporting local farmers.”
— Dr. Powell
Quick Answer: Fall fruits and vegetables in New York include apples, pears, pumpkins, winter squash, sweet potatoes, broccoli, Brussels sprouts, kale, cabbage, cauliflower, carrots, beets, and cranberries. Eating seasonal produce means fresher food with more flavor, often at a lower price, and it supports local farmers. Aim to fill half your plate with fruits and vegetables at every meal.
Why Eat Seasonal?
- Better flavor: produce picked at its peak tastes sweeter and fresher.
- More nutrition: fresher fruits and vegetables travel less and spend less time in storage.
- Better value: in-season produce is often more affordable.
- Supports local farmers and the New York community.
What’s in Season This Fall in New York
- Fruits: apples, pears, grapes, cranberries
- Orange and yellow vegetables: pumpkins, butternut and acorn squash, sweet potatoes, carrots
- Leafy and green vegetables: kale, collard greens, Swiss chard, spinach
- Cruciferous vegetables: broccoli, Brussels sprouts, cabbage, cauliflower
- Root vegetables: beets, turnips, parsnips, potatoes
Health Benefits of Fall Produce
- Pumpkins, squash, sweet potatoes, and carrots are rich in beta-carotene (vitamin A) for healthy eyes, skin, and immunity.
- Apples and pears are high in fiber, which helps digestion, cholesterol, and blood sugar control.
- Broccoli, Brussels sprouts, and kale provide vitamin C, vitamin K, folate, and fiber.
- Leafy greens and root vegetables provide potassium, which supports healthy blood pressure.
Easy Ways to Eat More Fall Produce
- Roast a sheet pan of Brussels sprouts, squash, and carrots with olive oil and herbs.
- Make a soup with pumpkin, butternut squash, or lentils and greens.
- Snack on apples or pears with a spoonful of nut butter.
- Swap white potatoes for roasted sweet potatoes.
- Visit a local farmers market. Many accept SNAP/EBT.
Healthy Eating Tips for Chronic Conditions
- Diabetes: pair fruit with protein, and choose whole fruit over juice.
- High blood pressure: season with herbs and spices instead of salt.
- Blood thinners: if you take warfarin, keep your intake of leafy greens like kale and spinach steady, and talk with your provider before making big changes.
- Kidney disease: ask your provider about potassium before increasing potatoes, squash, and leafy greens.
Seasonal Eating FAQs
What fruits and vegetables are in season in the fall in New York?
Fall produce in New York includes apples, pears, grapes, cranberries, pumpkins, winter squash, sweet potatoes, carrots, kale, collard greens, broccoli, Brussels sprouts, cabbage, cauliflower, beets, turnips, and potatoes.
Why is eating in-season produce healthier?
In-season produce is picked closer to peak ripeness and usually travels less, so it is fresher and full of flavor. It is often more affordable and supports local farmers.
How many fruits and vegetables should I eat each day?
A simple goal is to fill half your plate with fruits and vegetables at every meal. Your provider can give you personal guidance based on your health needs.
Can people with diabetes eat fall fruits?
Yes. Whole fruits like apples and pears contain fiber that slows sugar absorption. Pair fruit with a protein, watch portions, and choose whole fruit over juice.
Where can I get nutrition guidance in Queens?
Outlier Health & Wellness provides primary care for patients 16 and older in its Fresh Meadows, Queens office and through house calls across Queens, Brooklyn, Nassau County, and Suffolk County, including nutrition guidance for diabetes, blood pressure, and healthy aging. Call 888-855-2584 to schedule.
Eat Well, Live Well
Call 888-855-2584 to schedule an appointment or house call. Monday–Friday 9 AM–6 PM, Saturday 10 AM–3 PM, by appointment only. Interpreter services available in many languages.
Enjoy the flavors of fall! 🍎🎃🥦