Your favorite drink of the season comes with a hefty caloric price tag: A tall Starbucks pumpkin spice latte with whipped cream and 2 percent milk clocks in at 300 cals, says Keri Gans, author of “The Small Change Diet.” And even if you try to go healthier, a no-whip, skim-milk order will still set you back 200 calories.
But there are some ways to indulge without guilt, she says, like sprinkling pumpkin pie spice on your oatmeal in the morning, or munching on some roasted pumpkin seeds. Pick up these goodies at the store, too.
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Thomas’ Pumpkin Spice English Muffin
Each has 150 calories and 5 grams of protein — top yours with nut butter or scrambled eggs for a filling start to the day. $3.99-$4.29, grocery stores
Bolthouse Farms Pumpkin Spice Latte
Loaded with vitamins and low in fat, this dairy drink is a good source of calcium and contains 7 grams of protein. $3.50-$5, grocery stores
KIND Healthy Grains Bars Maple Pumpkin Seeds with Sea Salt
Pack one of these snacks — with ingredients you can see and pronounce — for a portable pumpkin treat. $4 for a box of 5, www.kindsnacks.com