Newswise — With the holidays just around the corner, food temptations abound on dinner tables across the country. Although this is a common time when people end up straying from their healthy diet, it is possible to enjoy great tasting low-calorie meals.
Keeping portions under control can prevent the annual weight gain many Americans suffer between Thanksgiving and New Year's Day.
According to Sally Scroggs, M.S., a registered dietician in the Cancer Prevention Center at The University of Texas M. D. Anderson Cancer Center, all it takes is a little self-control and planning.
Scroggs suggests incorporating the following foods into a holiday meal for great taste without the guilt:
"¢ Squash. A half-cup serving of winter squash has an assortment of antioxidants and phytochemicals, all of which appear to protect against cancer.
"¢ Cruciferous vegetables. Scroggs recommends ditching the ubiquitous green bean casserole in favor of brussels sprouts. "My mother always had them with turkey because she thought the bland meat needed a strong-flavored vegetable to go with it," she says. "They still make me think of the holidays."
"¢ Sweet potatoes. A sweet potato dish, if flavored with orange juice, contains only minimal fat and sugar and is high in phytochemicals such as beta-carotene.
"¢ Pumpkin pie. Pumpkin pie can provide a healthful finale to your holiday meal. Pumpkins, one of the winter squashes mentioned above, generally are used in desserts. Season with ginger for additional benefit. A slice of pumpkin pie typically contains 200 calories less than a slice of pecan pie.
According to the American Cancer Society, people can reduce their risks of cancer by as much as 30 to 40 percent by making healthier food choices. In fact, some foods actually help protect against certain cancers. Eating a plant-based diet (fruits, vegetables, whole grains and beans) and being physically active are the best insurance to reduce the risks of cancer, as well as heart disease and diabetes.
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