By Stefanie Djuric and Dawn Blocklinger, Bloomington Hy-Vee Dietitians

We are now in the middle of fall, and with this chilly season comes the opportunity for consuming delicious in-season produce. Three options that are plentiful during fall are spaghetti, acorn, and butternut squash. These winter squash are higher in carbohydrates than most other produce, so it often raises the question, “Should I be eating this?”

Discussion about carbohydrates is a hot topic right now, so you may be surprised to hear that 45 to 65 percent of your daily caloric intake should come from carbohydrates. But it is important that you are choosing the right carbohydrates the majority of the time.

So what are considered the “right” carbohydrates? The carbohydrates that you want to choose most often are the ones that are the most nutrient-dense. These would include fruits, vegetables, whole grains, legumes, and milk. They include plenty of fiber, vitamins, and minerals.

For example, let’s take a look at the differences of choosing a whole-grain bread versus white bread. With the whole-grain bread, you will be consuming more protein, fiber, B vitamins, antioxidants, iron, zinc, copper, and magnesium. With white bread, you are missing out on all of those nutrients. By choosing a whole grain, research indicates that it may reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

How can you confirm it is whole-grain bread? Check the ingredients list, and if the first word listed is “whole,” then you’ve got a whole grain! Keep in mind that this is the only way to confirm that it is indeed a whole grain. Often, products are marketed with the terms, “multi-grain” or “wheat” on the front of the package, but are not true heart-healthy whole grains. Make sure to check the ingredients list to ensure that you’re getting a whole grain!

The health benefits of consuming winter squash are endless, too! One cup of winter squash contains vitamin C, B vitamins, potassium, fiber, and almost 60 percent of your daily-recommended intake of vitamin A. This fall, make sure to experiment with winter squash. It’s so easy to prepare, delicious, and nutritious!

For more information, you may contact Stefanie or Dawn, registered dietitians, at 1035dietitianmailgroup@hy-vee.com or call 309-663-3054. Hy-Vee is Bloomington’s newest full-service grocery store, located at 1403 N. Veteran’s Parkway. Dietitians are on site at the store every day of the week to help you with specific dietary needs, or to answer any questions you may have.

^{Photo credit: bhofack2/iStock}

Spaghetti Squash with Garlicky Meat Sauce

All you need:
1 whole spaghetti squash
2 tablespoons olive oil
Salt and pepper, to taste
1 pound 90-percent lean ground turkey
1 (24-ounce) jar traditional pasta sauce
2-3 cloves garlic, finely chopped

All you do:
Preheat oven to 450 degrees Fahrenheit. Split the squash in half with a sharp knife, and scrape out seeds. Line a baking sheet with aluminum foil. Season the inside of the spaghetti squash with olive oil, salt, and pepper. Place flesh-side-down and roast for 30-40 minutes until fully cooked. Remove from the oven and let rest until cool enough to handle.

Meanwhile, heat a sauté pan over medium heat, and add ground turkey. Cook ground turkey until no longer pink. Add pasta sauce and garlic to combine. When squash is cool enough to handle, using a large kitchen spoon or fork, scrape the strands of squash from the inside of the skin. Toss the spaghetti squash in the pan with meat and marinara just long enough to get hot.

Nutrition Information per serving (makes 6 servings):
Calories: 215, Fat: 11 g, Saturated fat: 1.5 g, Carbohydrate: 13 g, Dietary fiber: 3 g, Sodium: 285 mg, Protein: 16 g.