Most people are still unaware of the health benefits of pumpkin. Pumpkin is one of the most nutritious fruits available year round. Rich in antioxidants, vitamins, and minerals, both the flesh and seeds of the pumpkin provide many health-boosting nutrients. Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as Alpha-carotene, Beta-carotene, Fiber, Vitamins C and E, Potassium, Magnesium and Pantothenic acid. While pumpkin flesh is nutrient-rich, pumpkin seeds also contain essential vitamins and minerals. Pumpkin seeds are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids. Night, noon, even morning, pumpkins can play a central role in your menu. The low-fat pumpkin waffles pictured on the left, can be made with whole wheat flour so you can feel good about feeding the healthful, filling food to kids. Check out The Diet Solution Program to know more healthy substitutes for your diet.