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Fall Treats That Won't Kill Your Nutrition Plan

Posted by Johnson Memorial Health on Oct 20, 2015

Fall is such a fun time of year! The flavors of apples, cinnamon, and pumpkins just scream "FALL!" don't they? With all the apple picking, pumpkin patches, and trick-or-treating, it can be hard to find treats that fit within your nutrition plan. Pies and candy, while delicious, aren't the healthiest of choices.


Apples and pumpkins are both loaded with fiber, vitamins, and minerals making them a great part of a healthy diet. Cutting back on the sugary treats, but still enjoying the flavors of fall is a great way to stick to your plan. Everyone has different nutritional needs, but today we will focus on fun and healthy fall treats.


Apple orchards are open for business throughout most of the fall season. With apples so fresh and readily available, they are the perfect choice for a healthy fall snack. There is a reason why they say, "An apple a day..." Apples are loaded with fiber and vitamin C along with other nutrients found in the skin. Eat your apple plain, or try dipping slices of apple in peanut butter or even a little whipped maple cream. You could also bake them into apple chips! If you can't get apple pie out of your mind, try a crustless version.


Another easy apple based snack is homemade applesauce! Fresh, homemade applesauce is so much better than the store bought jarred versions. It's actually not as hard as it seems, and you can even use your slow cooker to make the job even more easy. Click here for simple directions to make your own applesauce.


Oatmeal is the perfect breakfast on a cool fall morning. It can also be a great snack! After cooking your oats, add in some diced apples or a couple tablespoons of pumpkin puree and some cinnamon and maple syrup.

Roasted Pumpkin Seeds

Don't throw out those seeds you took out of your jack-o-lantern! Pumpkin seeds are loaded with protein and other vitamins and minerals making them the perfect healthy fall snack! The smaller seeds are great shell and all, but you might want to take the shell off the larger seeds. You can experiment with flavors too! If you want something sweet, sprinkle a little cinnamon and sugar on them. Want something salty? Try sprinkling some hot sauce and lime juice on them. Can't decide between sweet and salty? How about a little sugar and a little cayenne and salt. Click here for easy directions for roasting pumpkin seeds.

Pumpkin Pie Smoothie

If smoothies are you treat of choice, the pumpkin pie smoothie is for you! It tastes like a pumpkin pie, but it's much more healthy. Combine a half cup of pumpkin puree with a cup of milk of your choice and a tablespoon of almond butter. Add a little pumpkin pie spice and maple syrup along with a scoop of protein powder and blend until smooth.

Snickerdoodle Cookies with Pumpkin Cream

A cookie coated in cinnamon is hard to resist, but when it's filled with pumpkin cream cheese, it's next to impossible! This cookie features whole wheat flour to add to the fiber content a little. While it's a bit of a splurge, its totally worth it once in a while! Click here to see the recipe.

Healthy Halloween Snacks

Halloween doesn't have to mean candy. There are plenty of fun, healthy snacks you could give your kids instead. Even apples and peanut butter can be made into a fun, healthy Halloween themed treat! Check out this roundup of healthy treats and snacks that are fun and also stick to your family's nutritional goals!

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Topics: Nutrition, Weight Loss, Wellness