Page 14 - elevatefall2017

NUTRITION

FSAVAORLL FLAVORS Pumpkin and
squash are more

than just eye
candy.

BUTTERNUT SQUASH AND pumpkin are PREP WISELY
among fall’s healthiest ingredients. These
seasonal superfoods are high in fiber, which “Grilling pumpkin and squash or roasting them
is crucial for your heart and digestive health. in the oven best preserves their nutrients,” Lyons
They’re also rich sources of immune system- says. “The high heat also caramelizes their natural
boosting vitamin C and beta-carotene, a sugars, giving them a slightly sweet flavor.”
nutrient that turns into vitamin A and gives
these vegetables their orange color. Pumpkin has a high glycemic index score of
75. This means the body quickly converts it into
“Vitamin A is good for eye health and helps sugar, so it’s a good idea to enjoy pumpkin as part
our retinas process and absorb light,” says of a balanced meal. Try pairing it with lean meat,
Kim Lyons, RD, LD, outpatient dietitian with low-fat dairy products or nuts. Butternut squash,
Bariatric and Metabolic Institute, Navicent which has a glycemic index score of 51, has less
Health. “It also supports our skin and organ effect on blood sugar.
health. One cup of pumpkin has roughly 200
percent of the average person’s recommended FOR MORE INFORMATION ABOUT HOW YOU
daily intake of vitamin A. One cup of butternut CAN ADD THE TASTES OF FALL TO YOUR
squash has about 450 percent.” DIET, CALL WELLNESS CENTER, NAVICENT
HEALTH AT 478-477-2300 AND SCHEDULE AN
APPOINTMENT WITH A DIETITIAN.

CINNAMON

PUMCDPAKORJNVIANI’CNTKGGL-OEOYTT’O-OLLUEWARFNAFTTSOAETVMEREINLWR.YH’SILE Satisfy your sweet tooth with this simple recipe for
roasted pumpkin.

INGREDIENTS DIRECTIONS NUTRITIONAL INFORMATION

1 small pumpkin 1. C ut peeled pumpkin into small Makes 8 servings
½ cup sugar cubes. Place pumpkin on a Calories: 110
1 tsp. salt baking dish and sprinkle with Total fat: 0g
1 tsp. cinnamon sugar and salt. Cholesterol: 0g
Sodium: 290 mg
2. C over the pan with Carbohydrates: 29g
aluminum foil and bake at Sugar: 13g
325° F until soft. Protein: 1g

3. R emove from oven and sprinkle
with cinnamon.

Recipe courtesy of “What’s Cooking? USDA Mixing Bowl”

14 navicenthealth.org | FALL 2017