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  • Writer's pictureCoach Vivian

It's Pumpkin Spice Season!


You know fall is coming when the Pumpkin Spice Latte shows up at your favorite coffee shop. Then all of a sudden, pumpkin spice is EVERYWHERE!!

You may have heard pumpkin is a healthy fruit and you should eat lots of it. In fact, it is. Pumpkin is one of the best-known sources of beta-carotene. It also contains fiber, potassium, and vitamin C.


According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains:

· 1.76 g of protein

· 2.7 g of fiber

· 49 calories

· 0.17 g of fat

· 0 g of cholesterol

· 12.01 g of carbohydrate

· This amount of pumpkin also provides:

· more than 200 percent of the recommended daily allowance (RDA) of vitamin A

· nineteen percent of the RDA of vitamin C

· ten percent or more of the RDA of vitamin E, riboflavin, potassium, copper, and manganese

· at least 5 percent of thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus

The problem is, there’s tons of sugar and mystery ingredients in your drive-thru latte! The Starbucks® pumpkin spice latte has 46 grams of sugar-that equates to 11.5 teaspoons!! You would never knowingly put 11 teaspoons of sugar in your coffee, would you?

Here’s three healthy pumpkin recipes to keep you satisfied this fall. Make a batch of each and share them with your pumpkin loving friends!

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