When the weather starts to cool down after a long, hot summer, you start to hear the excited squeals all around. “It’s pumpkin spice latte time!” Coworkers and friends are walking around with their names spelled wrong on their little white paper cups filled with the popular seasonal drink. When they walk into a room, the room smells divine. While a latte sounds like a worthwhile treat, it’s always good to know exactly what you are consuming.

One grande pumpkin spice latte with whipped cream is 420 calories with 50 grams of sugar. The American Heart Association recommends that men consume no more than 37.5 grams of sugar in a day, and no more than 25 grams of sugar per day for women. People need to decide for themselves if it is worth it to exceed their daily sugar limits with one latte, but fortunately, there are a lot of ways to enjoy the tasty gourd of fall without breaking the calorie bank.

Pumpkin, without the added sugar, is wonderfully healthy. As the bright orange exterior suggests, it is loaded with antioxidants like beta carotene. A diet rich in such antioxidants may help reduce the risk of developing some cancers, helps delay visible aging, and fosters a healthy heart.

Here are some heart-healthy, flavorful ways to enjoy this gorgeous gourd that won’t cost you 40 burpees at your next physical trainer session.

Start your day with this Slow Cooker Pumpkin Pie Oatmeal from Amy in the Kitchen. Preparing the meal the night before allows you to wake up to a warm, hearty breakfast that you can enjoy as soon as you roll out of bed. This recipe makes 8 cups of oatmeal so breakfast prep is done for the rest of the week. Doesn’t this look amazing? With a good dose of fiber and complex carbohydrates to power your morning, you won’t miss the added sugar from a coffee run.

When 3 o’clock rolls around and you need a little snack, try Pumpkin No Bake Energy Bites from Gimme Some Oven is a great, easy afternoon pick me up. Sweetened with dates and honey, these little balls of heaven are a healthier choice over pumpkin flavored donut holes from the nearby coffee chain.

Finally, one of the best parts of fall is enjoying soups, stews, and chilis on cool, dark nights. This Crock Pot Turkey White Bean Pumpkin Chili from SkinnyTaste is as healthy as it is delicious. With lean protein from ground turkey, fiber from the beans, and loads of flavor from the pumpkin and spices, this meal is the perfect comfort food on chilly fall nights. Bonus: Making meals in the crockpot yield results, so lunch is taken care of for the next day or two!

When you are making seasonal food choices, it’s okay to indulge in a treat now and then, but you will likely feel better about making healthy choices that are just as delicious. Clients of Repke Fitness will feel good about logging such meals into My Fitness Pal for Louben and the gang to review. Repke’s trainers will help you stay on track if you wish to friend them on the My Fitness Pal app.

As fall and winter move in, the seasonal treats will only become more abundant. Get a handle on your cravings, health, and more, with the encouragement of Repke Fitness in Millersville, MD.