When the leaves start to change color and the temperatures grow cooler, that means fall is here. And with fall comes all of our favorite comfort foods as we lead into the holiday season. Often, we see fall as a time of abundance and many classic fall dishes are indulgent with lots of butter and cheese with a home cooked essence. 

If you are on a weight loss journey and are trying to be intentional about the foods you eat to maintain your calorie deficit or you just want healthy options throughout autumn, there are nutritious options that will keep you full and coming back for more. 

Easy Chili

Nothing says fall more than a big pot of chili! One of the great things about chili is how easy it is to make and how comforting it is on a cold fall night. Served over a baked potato or whole-grain high-protein pasta makes this dish even more filling and comforting. 

Although you may not think of chili as particularly healthy, there are ways to up the health factor and make it better. 

Opt for Lower Sodium 

First, instead of using a store-bought stock, many of which use a lot of sodium, opt for a homemade veggie broth without added salt. Additionally, since most chili has a tomato base, choose a low-salt crushed tomato to add to the chili. 

Get Creative With Vegetables 

Adding vegetables to your chili is an easy way to up the nutrient content. Try adding veggies like carrots and spinach in addition to the normal onion and garlic. Increasing the number and variety of vegetables in your chili will also make it more filling so you can eat less, but feel more full. 

Go Meatless 

Another easy way to keep your chili healthy is to go meatless. Instead of meat, try a mix of black beans, kidney beans, and quinoa to get the protein that you need without all the grease.

Roasted Squash and Root Veggie Pan 

Want to indulge in delicious fall flavors? A roasted squash and root veggie pan is a great way to get your veggies and enjoy autumn’s traditional foods. 

For the veggie pan, choose three to four of the following: acorn squash, butternut squash, carrots, rutabaga, sweet potatoes, beets, turnips, parsnips, or kabocha squash. 

Cut your chosen veggies up and put them in a large mixing bowl with chopped onion and some fennel. Add 1 tablespoon of olive oil (trust us — this is plenty) and mix the veggies until evenly coated in oil. Add salt and then put veggies on a sheet pan. 

With your oven at 450 degrees, roast veggies for 15-20 minutes. 

We recommend serving your veggies with a lean protein like chicken or tofu. A lemon-herb marinade will complement the flavors of your pan-roasted vegetable medley. 

Pumpkin Risotto 

Risotto isn’t something that comes to mind when you think of healthy foods. This risotto, however, relies on homemade stock, the natural creaminess of arborio rice, and lean protein to make it not only delicious, but also nutritious. 

Pumpkin puree is a great addition to your autumnal pantry arsenal. The savory-sweet of something like this risotto hits all the high notes for fall cuisine. 

We recommend pan-frying onion, garlic, and the rice in a small amount of oil for a couple of minutes before adding the both. Using a no-salt-added homemade or store-bought low sodium broth is the best option. Add in a cup at a time, letting the rice absorb the broth. Repeat until you are out of broth. Then, add the pumpkin puree and mix. Even without adding cheese or cream, the risotto should be creamy. Once the pumpkin is mixed in, you can add a little bit of parmesan cheese to give it that something special. 

Serve the risotto with a lean protein like chicken or tofu. Pan-frying to get a nice sear on the protein will make it extra delicious — as will seasoning it with some favorite fall herbs like dried sage or dried fennel. 

Easy Ways to Make Anything a Healthy Fall Food 

If you have something else you are dying to make, there is a way to make it a healthy fall food. Getting creative in the kitchen and figuring out how to make adjustments to standard recipes to make them healthy is one of the best things you can learn how to do. 

Often, we opt for less sodium and homemade alternatives that don’t have as many preservatives in them. If a recipe calls for sugar, try using honey or maple syrup instead. Eating natural foods will make a huge difference in health and in flavor.

Track Your Healthy Choices with ZOZOFIT 

As you focus on eating healthy this fall, you can track how these decisions are impacting your body when you use the ZOZOFIT app. Using ZOZOFIT’s 3D body scanning technology, you will be able to really see the benefits of your efforts and monitor your body fat percentage and BMI as well.