• Butter nut squash: 82 calories, 30 g. carbohydrates, 2 g. protein
• Acorn squash: 115 calories, 30 g. carbohydrate, 2 g. protein, 9 g. fiber
• Spaghetti squash: 42 calories, 10 g. carbohydrate, 1g. protein, 2 g. fiber
• Pumpkin: (from a mix) 83 calories, 20 g. carbohydrate, 3 g. protein, 7 g. fiber; (fresh) 49 calories, 22 g. carbohydrate, 2 g. protein, 3 g. fiber
• Sweet potatoes: 180 calories, 41 g. carbohydrates, 4 g. protein, 7 g. fiber
• Hubbard squash: 102 calories, 22 g. carbohydrate, protein 5 g.

• Squash Soup
  (From Kraft Foods.com)
  
  2 butter nut squash about 2 lb, cut, peeled, seeded, and chopped (about 8 C.)
  1 C. carrots chopped
  2 cans 14 oz. chicken broth
  1 C. water
  1/2 tsp. black pepper
  1/8 tsp nutmeg
  1/2 C. reduced fat sour cream
  
  PLACE squash and carrots in large pot with broth and water; cook over medium high heat until boiling. Reduce heat to medium low, cover, and simmer 10 minutes or until vegetables are tender. Cool vegetables slightly.
  
  ADD broth mixture into blender. Puree, and return to pot. Continue until entire mixture has been pureed
  
  STIR in nutmeg and pepper. Add a few tablespoons of soup to sour cream in a small bowl and mix well. Return mixture to pot and stir until well blended.
  
  Calories 150, Fat 4.5 g, saturated 2.5g. g., Carbohydrates 26 g., Protein 6g., fiber 4 g., sodium 460 mg.
  
  To reduce sodium levels use a broth that is reduced sodium.
  
  Sweet Potato Fries
  These are a great alternative to regular French fries, and they taste great. To prepare, slice the sweet potatoes into small slices. Toss them with a little olive oil and place on a lightly greased cookie sheet. Bake on 350 until tender. You can also sprinkle with parmesan cheese for a different flavor, but they are great plain.

References: nutritiondata.com, American Council on Exercise

*Consult your physician before starting a new diet program if pregnant, nursing, taking medication, or have any medical conditions.