Holiday Eating Tips

Sweet Potatoes

Sweet potatoes are among the healthiest vegetables around -- so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted -- which keeps the flavor very intense without adding fat -- sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.

Turkey

Turkey is a  healthy protein source -- unless it's deep fried and slathered with gravy.Krieger, A serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system (not bad for an old bird). A normal portion size is usually 3 to 4 ounces -- and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table. Fortunately, turkey is one of those dieter's dream foods that will fill you up when you eat just a little.

Cranberries

As millions of us reach for pretty-in-pink cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Cranberriesare loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding stevia or agave nectar to sweeten.
                                                             

Stuffing

 This fluffy side is often regarded as one of the most fattening (and, well, stomach-stuffing) holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins.    Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.

          

                
If it's not Thanksgiving without a slice of pumpkin pie, there's good news for you. This veggie is packed with heart-health fiber and vitamin A. Because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.

                    

Collard Greens

Collards are ultra-healthy --  By preparing these leafy greens in a steamer, you'll leave out the unnecessary calories and gain a ton of vitamins and antioxidants. If you just can't give up flavoring your greens, use turkey or saute the veggie in olive oil.