Agreed, good read. I'm going to add pumpkin to my diet now. Copied from the article-

Pure canned pumpkin, on the other hand, has only 42 calories a half-cup, along with 5 grams of fiber, which is more fiber than most breakfast cereals.

Ways to eat it:Mix a little in with Grow! and some Jell-O Instant Sugar-Free Fat-Free Pudding Mix and blend in skim milk until you get the desired consistency.

How much to eat: 1/2 cup 3-4 times a week