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 Yikes, candy everywhere! At the office, at school, and at home. It’s hard to tell how many calories lurk inside those harmless little packs, so we’re going to help put things in perspective. Here’s a list of how many “fun size” packs you can indulge in and still come in at 100 calories (give or take 10 cals). For 100 calories, would you rather have 2 mini boxes of Nerds, 1 Reese’s cup, or 14 pieces of candy corn?
2️⃣ packs = 100 cals: Nerds, Swedish Fish 1️⃣.7️⃣5️⃣ bars = 100 cals: Nestle Crunch 1️⃣.5️⃣ packs = 100 cals: Kit Kat, M&Ms (plain), Hershey’s chocolate bar, 3 Musketeers, Dots, Skittles 1️⃣.2️⃣5️⃣ packs = 100 cals: Butterfinger, Milky Way, Baby Ruth, Snickers, Twix, M&Ms (peanut) 1️⃣ pack = 100 cals: Reese’s PB cup, 100 Grand bar 1️⃣4️⃣ pieces of candy corn = around 100 cals SOURCES: https://www.popsugar.com/fitness/Photos-100-Calories-Halloween-Candy-19305820 https://www.calorieking.com/
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 Whether you eat it with just salt and pepper, mixed in with a salad, or with fruit, cottage cheese is a smart choice to help round out a snack or meal. Let’s check out all the good things a 1 cup serving of 1% lowfat cottage cheese has to offer:
1️⃣ High in protein - 28g, 56% DV 2️⃣ Casein protein - Milk contains two proteins: casein, which is 80% of it, and whey that makes up the other 20%. Casein contains all essential amino acids and is digested slowly, releasing the acids at low levels over a longer period of time than whey. 3️⃣ Low calories - 163 calories and 74% of those calories come from protein. 4️⃣ High in calcium - 14% DV 5️⃣ Vitamins B2 & B12 - 23% DV 6️⃣ Selenium - 29% DV, selenium is a mineral with antioxidant properties and plays a role in metabolism and thyroid function One important thing to note is this serving also contains 38% of your sodium for the day. If you’ve been cautioned to watch your sodium by your doctor, look for a no-sodium-added cottage cheese as a serving of it will only yield 1% DV instead of 38%. SOURCES: https://nutritiondata.self.com/facts/dairy-and-egg-products/15/2 https://nutritiondata.self.com/facts/dairy-and-egg-products/7667/2 https://www.ncbi.nlm.nih.gov/pubmed/21228266  Raisins are simply grapes that have been dehydrated. The texture, size, and even taste change dramatically after grapes become raisins, but what about the nutrition? Let’s take a look at the difference between 1 cup of grapes and 1oz of raisins, which are the common serving sizes for each:
If you’re looking for an easy-to-carry snack that contains fiber, iron, and other minerals, go with raisins. Some vitamins and antioxidants are lost in raisins, but other minerals are gained. If you’re watching your sugar intake closely or on a calorie restriction and are interested in more antioxidants, go with grapes. Both are great choices! SOURCES https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2050/2?mbid=FitSugar https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1919/2?mbid-FitSugar https://www.ncbi.nlm.nih.gov/pubmed/17880162  Coconut water is simply the water from inside young, green coconuts (not to be confused with calorie-rich coconut milk that comes from water and flesh of a mature coconut). It has become quite the trendy beverage recently and has been touted as everything from a natural sports drink to a hangover cure. Let’s take a look at what a one cup serving of coconut water has to offer:
SOURCES: https://www.ncbi.nlm.nih.gov/pubmed/12056182 https://www.ncbi.nlm.nih.gov/pubmed/17883020 https://nutritiondata.self.com/facts/nut-and-seed-products/3115/2  It wasn’t always this way, but almond milk is now the most popular non-dairy milk, beating out rice and soy, among others like coconut and cashew. But why is it all the rage right now? Here are a few reasons:
It should be noted that whole almonds are a good source of protein, but almond milk is not. Dairy milk contains around 8g protein, while almond milk only contains 1g. If you’re getting enough protein through your food, then it’s not an issue. SOURCES: https://smartlabel.labelinsight.com/product/4341404/nutrition https://nutritiondata.self.com/facts/dairy-and-egg-products/71/2  If you’re carving pumpkins soon, you may want to think twice before throwing away the seeds. Not only are they delicious after roasting, they’re also packed with nutritious vitamins and minerals and even some protein.
Let’s look at what’s going on inside those simple looking seeds. A one cup serving of whole, roasted, salted pumpkin seeds has:
SOURCE https://nutritiondata.self.com/facts/nut-and-seed-products/3182/2  This time of year, pumpkins can be seen decorating houses and showing up in pies, but what else is good about them? They’re actually full of a variety of vitamins and minerals while still being low in calories. Pumpkin can be used in pancakes, cakes, muffins but also savory dishes like soups, curries, or roasted with other vegetables.
• Pumpkins for carving are different than pumpkins for eating and the smaller varieties are used for pies since they have more flavor and a less stringy texture. • Their bright orange color comes from their high amounts of beta-carotene, which is an antioxidant that is converted into Vitamin A. • Eye health: Beta-carotene helps your retina absorb light. The combo of vitamins and minerals have been found to slow macular degeneration. • Fighting infections: Vitamins A, C, E, iron, and folate all help to boost immunity. • Healthy skin: Beta-carotene helps protect your skin from sun damage and improves its texture and appearance. • Heart health: Fiber and potassium help promote good blood pressure and cholesterol levels. SOURCES https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2601/2 https://www.healthline.com/nutrition/pumpkin-nutrition-review  Fall is here...according to Starbucks anyway. Temperatures are still hanging around 90°, but the Pumpkin Spice Latte (PSL) made its return over a month ago. If you love the Fall flavors of the PSL but don’t love the calories, we’ve got some tips for how to save hundreds of calories while still treating yourself.
The standard PSL is Grande size (16oz), made with 2% milk, and topped with whipped cream. It clocks in at 380 calories, 8g saturated fat, 50g sugar, and 14g protein. • Skip the whipped cream and save 70 calories. • Switch to almond milk and save 80 calories. • Downsize to a Tall (12oz) and save 80 calories. • Reduce the pumps of pumpkin sauce. A standard Grande PSL has 4 pumps and each pump is 30 calories and 7.5g of sugar. You can request any number you’d like. • So if you change your order to Tall, almond milk, no whipped cream the calories will be down to 180, saving 200 calories (that’s 30 minutes on the treadmill) from the initial starting point. If you really want to get the calories down, here’s how to order a 90 calorie PSL: 1️⃣ Ask for a TALL BLONDE Americano in a Grande cup 2️⃣ One (1) pump of PUMPKIN SAUCE 3️⃣ Three (3) pumps of SUGAR FREE VANILLA 4️⃣ Ask for STEAMED ALMOND MILK 5️⃣ And extra pumpkin spice topping SOURCES: https://www.starbucks.com/menu/drinks/espresso/pumpkin-spice-latte https://www.instagram.com/p/BnVNe7QgDhM/?hl=en&taken-by=themacrobarista 
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