On days that I have yellow squash I consume one per meal. One yellow squash cut up gives me about a cup, sometimes I can get 2 cups if it is a really big yellow squash. I've been shooting for about 2/3-1 cup of vegetable per meal.
I really like it shredded, sauteed in a little olive oil and put in an omelet with spinach. Yummy dinner.
I use fitday.Com to determine the carb, fat, protein content of what I am eating.