Fall Fruits and Vegetables

Everyone can benefit from eating more fruits and vegetables, as they provide us with a variety of vitamins, minerals, fiber, and antioxidants. They are generally low calorie, making them a great choice as you continue to reach your weight loss goals through proper nutrition. Aim to include at least one serving of fruit or vegetables at each meal or snack.

When possible, I recommend eating fruits and vegetables that are in season. Eating seasonally means that fresh produce is purchased and eaten near the time that it was harvested. By doing this, it is often much tastier and fresher. It can also be more cost-effective and a great way to support local farmers. The list below includes a variety of fresh fruits, vegetables, and herbs that are best harvested, purchased, and eaten in the fall:

  • Apples
  • Basil
  • Bell Peppers
  • Broccoli
  • Carrots
  • Cabbage
  • Cauliflower
  • Chives
  • Cilantro
  • Green Beans
  • Grapefruit
  • Grapes
  • Kiwi
  • Lettuce
  • Lemons
  • Mushrooms
  • Onions
  • Parsley
  • Pears
  • Plums
  • Raspberries
  • Rosemary
  • Spinach
  • Winter Squash
  • Zucchini

My personal favorites (taste wise) include bell peppers, onions, and raspberries. Bell peppers come in several varieties and provide a good source of Vitamin A, Vitamin C, and potassium. Notably, the red bell pepper also contains lycopene, a powerful antioxidant. Bell peppers are versatile in meals and snacks – eat them lightly sautéed as a side at lunch or dinner or raw as a snack with extra crunch.

Onions are a good source of Vitamin C, Vitamin B-6, and manganese. Although preparing onions can cause tears due the sulfuric compounds present, chilling the onion before and cutting into the root end of the onion last may provide some relief. They come in red, yellow, and white varieties and each has a different flavor.

Raspberries are high in fiber, Vitamin C, manganese, copper, vitamin K, and antioxidants. Try adding raspberries to a low fat, plain Greek yogurt for a high protein, nutrient dense snack. Similarly, you can fill individual raspberries with or dip them into a low fat, plain Greek yogurt and freeze them for a sweet, healthy snack.

Remember: with your fruit and vegetable intake, it’s important to be consistent, add variety, and eat seasonally when possible. For a more extensive list of seasonal fruit and vegetables, visit here and here to read more.

Call 817-832-7227 to schedule your appointment and discuss your nutrition in detail.

Article provided by: Jessica Wiklund, MS, RD, LD • Registered Dietitian for Trinity Bariatric Institute, PLLC

Staying Healthy During the Covid-19 Pandemic

During these uncertain times, it is important to keep your self healthy and boost your immune system.  People that suffer from obesity are more likely to be hospitalized with Covid-19 than people that are a healthy weight.  Though losing weight can help decrease your risk, here are some easy daily tips to keep you and your immune system healthier during this time.

Wear a mask

Social Distancing

Wash your hands

Zinc Lozenges

Increase your Vitamin D Intake

Increase Vitamin C- In your diet or a supplement

Reduce Stress-meditate

Get 7-8 hours of sleep every night

Eat lots of fruits and vegetables

Exercise -30 minutes a day

Hydrate- drink lots of water

Support your Gut- eating food with probiotics or taking a supplement


We are here to help you on your weight loss journey before and after surgery.  We want to keep you healthy and safe during this pandemic.  Please call our office if you have any questions or concerns about your vitamin levels or diet.  We have a full stock of vitamins in our clinic and offer curbside pickup or delivery.