Pumpkin is much more than a fall decoration. It’s a nutrient-dense vegetable packed with vitamins, minerals, fiber, and antioxidants that support overall health. Pumpkin gets its bright orange color from beta-carotene, an antioxidant that your body converts into vitamin A to support immune health and healthy vision and skin. Pumpkin also has heart-friendly nutrients, including potassium, fiber, and vitamin C. Pumpkin is naturally low in calories, high in water, and loaded with fiber. One cup of pumpkin provides about three grams of fiber.

One of my favorite things to do in the fall is buy pumpkins to cook, but not all pumpkins are created equal! The large pumpkins used for carving tend to be watery, stringy, and bland. If you’re planning to cook or bake, look for “pie pumpkins” or other culinary varieties, which are sweeter, smoother, and more flavorful. Some great cooking pumpkins include Sugar Pie, Baby Pam, Jarrahdale, Cinderella, Winter Luxury, and Long Island Cheese.

Here are some great ways to add pumpkin to your meals:

• Add it to your smoothies.
• Roast a pumpkin whole and scoop out the flesh to make a delicious soup.
• Stir it into oatmeal, yogurt, or overnight oats.
• Add it to baked goods.
• Use it as a spread.
• Mix it into a sauce for mac and cheese, lasagna, or spaghetti.

And don’t forget about the pumpkin seeds, also known as pepitas! A 1-ounce (about ¼ cup) serving provides 8–9 grams of protein and is rich in unsaturated fats, magnesium, and potassium. While your pumpkin is cooking, add the seeds to a pan and roast until golden brown. Sprinkle them on salads, yogurt parfaits, roasted vegetables, or trail mix.

Connect with an Ohio State University Health Coach

Whether you’re looking to fit more activity into your day, plan healthy meals, try new recipes, or improve your overall well-being, Your Plan for Health offers complimentary one-on-one health coaching through the OSU Health Plan.

Ready to get started? Schedule a health coaching appointment through the Your Plan for Health (YP4H) Wellness Portal:

1. Log in or register at yp4h.osu.edu or use your Alaveda app to access your YP4H portal homepage.
2. Click the “My Coaching Dashboard” tile.
3. You will be automatically redirected to Avidon Health and your new Health Coaching Dashboard.
4. Look for the “Schedule Initial Appointment” tile on your dashboard homepage to complete a brief questionnaire, select a coach, and schedule your first appointment.
5. Look for a confirmation email from OSU Health Coaching at notifications@youcanbook.me with the details of your upcoming appointment.

Explore Wellness Programs and Events

We’ve made it easier than ever to find the latest wellness programs and events. Our Wellness Calendar webpage brings program details, registration information, and upcoming wellness events together in one convenient location. Bookmark the page and check back regularly for the most up-to-date information on Ohio State University Health Plan wellness programs and events.