Winter Squash: There are many varieties of winter squash — including butternut, acorn, delicata and spaghetti squash—and they are all excellent choices in the winter. One cup of cooked winter squash has few calories (around 80) but is high in both vitamin A (214 per cent of the recommended daily value) and Vitamin C (33 per cent), as well as being a good source of vitamins B6 and K, potassium and folate. It also provides key antioxidant and anti-inflammatory benefits — two categories of nutrient support critically needed for reduced risk of most cardiovascular problems. Seeds from winter squash make a great snack food, just like pumpkin seeds. If you scoop the pulp and seeds from inside the squash and separate out the seeds, you can place them in a single layer on a cookie sheet and lightly roast them at 160-170°F (about 75°C) in the oven for 15-20 minutes.