What's the old saying — Christmas comes earlier and earlier each year? These days, you also can say that pumpkin spice season comes earlier and earlier each year.

United Supermarkets' corporate dietician Brenda Garcia says she may or may not have been using pumpkin spice creamer since August, but there are some really good nutritional reasons to embrace the pumpkin spice trend.

Pumpkin spice itself is essentially cinnamon, nutmeg and maple flavors, all which pack serious flavor without a lot of sugar. Sprinkling cinnamon on your coffee or breakfast cereal is a great option.

Pumpkin itself is loaded with vitamin A, beta carotene, vitamin K, vitamin C, potassium, vitamin E, folate, and niacin. It supports a good immune system and strong eyesight, Garcia said. Shopping tip: Canned pumpkin is actually a mixture of several squashes, so if you want the real thing, pick up a can that is labeled "100 percent pumpkin." When you're shopping for pumpkin to roast and eat, look for a "pie pumpkin" or a "sugar pumpkin."

Looking for ways to cook with pumpkin this month? Happy + Nourished, the blog of United Supermarkets' dieticians, has some delicious ideas:

Also, don't forget to check United Supermarkets' weekly ads and rewards items to get great deals on all your favorite products and brands! You can find those online at unitedsupermarkets.com.