Baycrest

30 • BrainMatters • Fall/Winter 2021 As the leaves change colour and mark the start of the fall season, apples, cranberries, pears and plums make their way to Ontario markets. These autumnal fruits support our intake of vitamin C, folate and fibre — all important nutrients for maintaining general health. While in season, these fruits can be enjoyed fresh, but most fruit can also be frozen and enjoyed all year long. Frozen fruit is great for making smoothies, adding to hot cereals, using in muffins, mixing with yogurt or making a fruit sauce. You will find plentiful dark green and brightly coloured vegetables in the fall harvest. Namely: yellow and green beans, beets, bitter melon, bok choy, broccoli, brussel sprouts, Chinese broccoli, corn, field cucumber, daikon radish, edible amaranth (hinn choy), eggplant, mustard greens, green peas, snow peas, field peppers, pumpkin, rapini, summer squash, snow peas shoots, zucchini, and field tomato. As do fruits, vegetables provide similar nutrients, including vitamin C, vitamin A, folate and fibre. Try healthy cooking methods for your vegetables, such as baking, roasting, steaming or stir-frying. Enhance the flavour by adding olive oil, lemon juice, flavoured vinegar, fresh or dried herbs and spices. Strive to eat seven servings of fruits and vegetables each day. This may seem like a lot of food, but a serving is smaller than you think. One serving of fruit or vegetables comprises just one half to one full cup. Choose dark green and brightly coloured vegetables and fruit as they contain lots of vitamins and minerals. Having trouble chewing? Prepare vegetables chopped, mashed or puréed. Try different food textures and see what suits you best. Eating fruits and vegetables regularly provides more fibre to your diet and lower levels of saturated fat, which can have a positive effect on health, lowering the risk of cancer, heart disease and type 2 diabetes. Maintaining optimal nutrition is important at any age, but particularly for older adults as their health needs change. WHAT'S IN SE ASON? Fall Produce Takes Centre Stage

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