The transition from summer to fall also includes the foods we eat. We’re all facing new choices as we approach the change of seasons. Here are some of the most nutritious — and lowest in calories! — foods of the season.
Butternut squash soup
Along with a boost of vitamin A, butternut squash soup has about 175 calories for a 12-ounce bowl.
Don’t be fooled by the “butter” in the name; it’s a calorie bargain, not only as a soup, but as a versatile side dish complementing any entrée.
Downsize your serving from a bowl to a cup of your favorite for full flavor with a significant calorie savings
All fresh fruits are good sources of fiber, but get a boost from a pear, containing about 30 percent more fiber (about 5.5 grams) compared with, for example, apples or fresh figs (about 4 grams each).
Keep the skin on the fruits, which is a major contributor to the fiber content. These are all nutritional powerhouses, at around 100 calories each.
Pumpkin pie
At around 300 calories per slice, pumpkin pie is a good bet for an indulgent dessert.
It's a calorie bargain compared with other fall pies —apple pie weighs in at around 400 calories, and pecan pie at about 500 calories per slice.
The type of crust used can make a big calorie difference.
Skip the top crust or use a graham cracker crumb crust to save calories, fat, and sugar. You’ll automatically cut the calories in half for any pie by grabbing two forks and sharing with a friend.
Pumpkin ale
One 12-ounce bottle of pumpkin ale is about 180 calories. The “fizziness” of the beer also slows down how fast you drink it.
If you prefer hard cider, that will cost you 220 calories. Mulled wine, with added spices and fruits, weighs in at around 210 calories, for half the serving of the beer.
As with all alcoholic drinks, follow health guidelines for consumption of up to one serving per day for women, and two for men.
Chai latte
Wildly popular pumpkin spice lattes are back for the season. While they might sound healthy, they average around 400 calories per serving.
Stick with a chai latte at about half the calories for a flavorful hot drink.
Or, you can “lighten up” your pumpkin latte by using low fat or skim milk or soy milk— or even almond milk.
Remember that using almond “milk” won’t give you the protein boost from dairy or soy milk. Or downsize to a 12-ounce serving for a smaller version of the “real thing”.
At around 300 calories per slice, pumpkin pie is a good bet for an indulgent dessert. It's a calorie bargain compared with other fall pies —apple pie weighs in at around 400 calories, and pecan pie at about 500 calories per slice. The type of crust used can make a big calorie difference.
So what's a pie aficionado to do? Well, if you want to consume fewer calories, go for the pumpkin—it almost always has fewer because of the single crust. You could also take a sliver of both pies.
Pecan pie contains more calories but offers you plenty of nutrients that you can't find in any other pie. On the other hand, pumpkin pies have a lower calorie content. But pumpkins contain fewer nutrients compared to pecans. Hence, both of these pies are healthy in their own way.
Pumpkin Pie: This one is our winner! When in doubt, choose pumpkin pie. In competition with those mentioned above, it offers the fewest calories, and least fat and added sugar. It's also loaded with vitamins and minerals such as vitamin B12, thiamin, riboflavin, folate, niacin, phosphorous, calcium, and iron.
"Pumpkin is rich in vitamins and minerals, particularly vitamin A, which is essential for eye health and immune function. It's also lower in calories and fat compared to apple pie. Pumpkin pie contains more dietary fiber than apple pie, thanks to the pumpkin puree.
At around 300 calories per slice, pumpkin pie is a good bet for an indulgent dessert. It's a calorie bargain compared with other fall pies —apple pie weighs in at around 400 calories, and pecan pie at about 500 calories per slice. The type of crust used can make a big calorie difference.
So where do the calories in pumpkin pie come from? Yes, the actual pumpkin in the dish is quite healthy, but the butter and flour in the crust as well as the cream and sugar needed for the filling add a good dose of saturated fat and calories.
"What makes pumpkin pie a potential aid in weight loss is the base ingredient: pumpkin. It's rich in fiber, vitamin A, and water content, which can help you feel full and satisfied without overindulging in calories.
Filling-wise, the lowest calorie pie would be a lemon meringue pie or key lime pie, but neither of these is usually served for Thanksgiving, but if you are the host you can include on of these pies in the offerings. Of the traditional Thanksgiving pies, pumpkin would be the lowest in calories.
A modest slice of apple pie has more than 400 calories and about 20 grams of fat (five of those come from the less-healthy saturated fats). Add some ice cream or whipped cream, and you're looking at well over 500 calories, which knocks out 25% of the average 2,000-calorie diet.
According to the USDA, a standard slice of pumpkin pie has 25g (over 6 teaspoons) of total sugar in it, most of which is added to the recipe in the form of brown or white sugar.
The pumpkin pie wins on calories, saturated fat, protein and calcium. But the apple pie takes the cake when it comes to fiber, sugar (both total and added) and sodium.
Introduction: My name is Terence Hammes MD, I am a inexpensive, energetic, jolly, faithful, cheerful, proud, rich person who loves writing and wants to share my knowledge and understanding with you.
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