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Enjoy pumpkin-flavored foods with fewer calories

11/01/2013 4:06 PM

11/01/2013 4:07 PM

Call it the great pumpkin invasion.

Stores, restaurants and coffee shops are stocking up on pumpkin-flavored foods and beverages in honor of the cozy autumn season.

Before you go pumpkin-crazy in your grocery cart (remember, the diet-challenging holidays are around the corner!), here are better ways to enjoy this delicious flavor of fall.

Breakfast

Eat this:

Thomas’ Pumpkin Spice English Muffins

Serving size: 1 muffin

Calories: 150

Total fat: 1 gram

Sodium: 200 milligrams

Carbs: 29 grams

Protein: 5 grams

Not that:

Thomas’ Pumpkin Spice Bagels

Serving size: 1 bagel

Calories: 270

Total fat: 2 grams

Sodium: 440 milligrams

Carbs: 53 grams

Protein: 11 grams

Coffee drinks

Drink this:

Dunkin’ Donuts Pumpkin Spice ground coffee

Serving size: 8 ounces

Calories: 2

Total fat: 0 grams

Sodium: 5 milligrams

Carbs: 1 gram

Protein: 0 grams

Not that:

Starbucks VIA Pumpkin Spice instant coffee

Serving size: 1 packet

Calories: 60

Total fat: 0 grams

Sodium: 0 milligrams

Carbs: 16 grams

Protein: 1 gram

In coffee

Drink this:

International Delight Sugar-Free Pumpkin Pie Spice coffee creamer

Serving size: 1 tablespoon

Calories: 20

Total fat: 2 grams

Sodium: 0 grams

Carbs: 1 grams

Protein: 0 grams

Not that:

Pinnacle Pumpkin Pie vodka

Serving size: 1 ounce

Calories: 64

Total fat: 0 grams

Sodium: 0 milligrams

Carbs: 0 grams

Protein: 0 grams

Sweet snacks

Eat this:

Yoplait Light Pumpkin Pie fat-free yogurt

Serving size: 1 container (4 ounces)

Calories: 60

Total fat: 0 grams

Sodium: 50 milligrams

Carbs: 11 grams

Protein: 4 grams

Not that:

Betty Crocker Pumpkin Spice cookies (mix)

Serving size: 2 cookies

Calories: 150

Total fat: 6 grams

Sodium: 125 milligrams

Carbs: 22 grams

Protein: 1 gram

Dessert

Eat this:

Graeter’s Pumpkin ice cream

Serving size: 1/2 cup

Calories: 270

Total fat: 17 grams

Sodium: 50 milligrams

Carbs: 27 grams

Protein: 3 grams

Not that:

Mrs. Smith’s Original Flaky Crust Pumpkin Pie

Serving size: 1 slice (1/8 pie)

Calories: 300

Total fat: 13 grams

Sodium: 350 milligrams

Carbs: 42 grams

Protein: 4 grams

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