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5 Healthy Holiday Foods

This holiday season, don’t let the temptation of eggnog, candied yams and pecan pie derail your healthy eating plan. Consider filling your cup and plate with healthier options. Here are five dietitian-approved healthy holiday foods: 

1. Cocoa: Chocolate lovers, rejoice! Following a healthy eating plan doesn’t mean you have to give up this sweet treat — eating dark chocolate in moderation actually has some health benefits. Clinical studies showed that eating one piece of chocolate a day (about 30 calories) lowered systolic blood pressure by 2.9 mm/Hg. Why dark chocolate? Dark chocolate contains higher levels of antioxidant flavonoids, which may also help lower LDL (bad cholesterol) and increase HDL (good cholesterol), according to Pennsylvania State University study

2. Cranberries: Did you know cranberries can help prevent gum disease, stomach ulcers and urinary tract infections? A Rutgers University study shows cranberry juice cocktail helps protect the body from harmful bacteria. Cranberries are also packed with vitamin C. There is 12.64 mg of vitamin C (total ascorbic acid) in one cup of raw, whole cranberries. A University of Scranton study shows that out of the 20 fruits commonly consumed in the American diet, cranberries have the highest total of phenol antioxidants, which fight certain cancers and heart disease. Cranberries are also rich in fiber and potassium, making them a perfect part of a healthy diet.

3. Pumpkin: Instead of indulging in pecan pie this holiday season, try this Tasty Pumpkin Pie recipe made with sugar-free crust. Pumpkin is one of the best sources of vitamin A, which is an antioxidant and helps promote good vision. Pumpkin seeds also help reduce inflammation and arthritis pain without the side effects of anti-inflammatory drugs like ibuprofen. 

4. Sweet Potatoes: Skip the candied yams and try roasted sweet potatoes. This nutritional powerhouse is high in fiber, which may help lower the risk of cancer, diabetes, heart disease, obesity and stroke. It’s also a good source of the antioxidant beta-carotene, vitamin C and potassium. 

5. Turkey: Turkey is one low-calorie protein you don’t have to feel guilty about adding to your plate. A 3-ounce serving of turkey breast — about the size of a deck of cards — contains 115 calories, 26 grams of protein and less than a gram of fat. Most of the fat and calories are found in the skin so trim it off before eating. 

For more healthy eating tips, visit GetHealthyLiveWell.org. To have health-related news and tips delivered to your email inbox each month, subscribe to our customizable Get Healthy, Live Well newsletter at tanner.privatehealthnews.com.

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