One vegetable that many people often forget to include in their diets that they should is squash. With different varieties available year round they are the perfect accompanying side dish to many dinner menus. For low carb dieter's, spaghetti squash is particularly appealing as it works as a really great replacement for regular spaghetti, which unfortunately is very carb and calorie dense and is therefore often left off the menu. Most varieties of squash range from about 40-100 calories per cup cooked and are great sources of potassium.

What are known as winter squash come in shapes that are round and long or else scalloped and pear-shaped and take longer to mature than summer squash varieties. They have hard, thick skins and will last for up to a month with proper storage (in a cool, dark area). Additionally, unlike summer squash you must cook them before eating.

When choosing them, you want them to be well-shaped and heavy for their size. Do not pick any ones that have mouldy spots or that have any evidence of cuts in their skin. Skin texture is a much better indicator than color is so pay close attention to it.

The main varieties of winter squash include:

Acorn Squash

Acorn squash is largely popular because of its small size. It can be cut in half and baked to make two large servings for a couple. It is shaped like an acorn and has a sweet flesh. It has distinct lines that run down it lengthwise and is slightly harder to cut due to its flesh. Baked however, it is by far one of the more popular varieties of squash.

Buttercup Squash

Buttercup squash has a sweet and creamy orange colored flesh and is another popular favourite. It is sweeter tasting yet and is slightly easier to cut than the acorn variety. It is most often baked, mashed, pureed, steamed, simmered or stuffed or turned into a delicious easy soup for a quick midday meal. Some people will choose to use this variety of squash in replacement for sweet potatoes in their recipes.

Butternut Squash

Butternut squash is one of the easiest varieties of squash to prepare and is quite small as well so you will not have to worry about having leftovers. You are able to peel off its skin with a vegetable peeler after cooking making it slightly easier to prepare than others where you scoop the flesh out of the skin. It has a sweet, nutty flavour and is usually riper and dryer when it has a darker orange coloured flesh.

Spaghetti Squash

Spaghetti squash has a long, oval shape and is usually a light yellow color. To cook this one you want to cut it in half and then bake or steam it (can be steamed in the microwave). Note that when steaming any squash, it is best to use as little water as possible to avoid losing any of the taste. After it's finished cooking, take a fork and scoop out the insides. It should come out with a stringy, spaghetti like texture.

Summer squash on the other hand can be eaten whole and does not need to be cooked before being consumed. Usually the summer squash variety you see in stores is zucchini.

Zucchini

This form of squash is long and green colored, closely resembling a cucumber. One medium zucchini will normally yield approximately one cup of slices so it is easily consumed entirely in one meal. It is usually either served raw, sautéed, baked, grilled or shredded into cake mixes. Often times it will also appear in various stir-fry recipes. At only 30 calories per cup, this squash variety is every dieter's dream.

So don't overlook this vegetable during your next shopping trip. With a pleasant taste that most find satisfying, it makes for a nice way to cut back on calories while dieting.