Nutrition Top Tips
Pumpkin Power:
More Than Just Pie!
When you think of pumpkin, pumpkin pie might be the first thing that comes to mind. But this colorful fall favorite is much more than a holiday dessert! Pumpkin is packed with nutrients and can be enjoyed in many delicious ways all season long.
Pumpkin Is Good for You and a Great Source of:
- Vitamin A to support healthy vision and your immune system
- Fiber to help keep you feeling full and support digestion
- Potassium to support heart and muscle function
- Antioxidants that help protect your body's cells
Fresh, frozen and canned pumpkin are all nutritious choices. Just watch for added sugar.
5 Easy Ways to Enjoy Pumpkin
1. Stir It Into Oatmeal
Mix a few spoonfuls of pumpkin puree into warm oatmeal and sprinkle with cinnamon.
2. Blend It Into a Smoothie
Combine pumpkin puree, Greek yogurt, milk, banana and pumpkin pie spice for a fall smoothie.
3. Add It to Chili
Pumpkin puree blends right into chili, adding extra fiber and a rich, creamy texture.
4. Bake Healthier Treats
Use pumpkin puree in muffins, pancakes or quick breads for added moisture and nutrition.
5. Mix It Into Pasta Sauce
Stir pumpkin puree into your favorite pasta sauce for a creamy twist that's full of fall flavor.
Pumpkin Buying Tips
- Choose 100% pure pumpkin puree.
- Fresh pumpkins labeled "pie pumpkins" or "sugar pumpkins" are best for cooking.
- Leftover pumpkin puree can be frozen in small portions for future recipes.
Celebrate the Flavors of Fall
Pumpkin is an easy, affordable way to add more vegetables to your meals while enjoying the flavors of the season. Try a new pumpkin recipe this week and discover a new family favorite!
Healthy Habits Start Small
A balanced lunch doesn't have to be perfect. Including a variety of foods from different food groups can help fuel learning, sports and after-school activities. Start with one or two healthy changes this week and build from there!
Challenge: Try packing one new fruit or vegetable in your lunchbox this week!
KAITIE DELGADO MS, RD, Sports Dietitian CSSD, LD, ACSM-CPT
Clinical Dietitian, Nutrition & Dietetics, Board Certified Specialist in Sports Nutrition
317-718-8542
