Stick to Your Calorie Budget With Holiday 'Superfoods'

For people who are trying to watch how many calories they eat, the holiday season can seem like a minefield. How to get through cookie trays, office parties, and holiday buffets without gaining weight?

Switch from fattening, calorie-free treats to "holiday superfoods," which are traditional holiday foods that are low in calories and high in nutrients. Most holiday superfoods are also high in fibre, which makes you feel full and makes it easier to say no to treats.

1. Brussels sprouts are a good source of glucosinolates, which are "indirect" antioxidants that turn on the body's own natural detoxification systems. Other phytonutrients, like indole-3-carbinol, which helps protect against breast cancer, are also found in Brussels sprouts. One serving of four brussels sprouts has only 36 calories and gives you all of your daily vitamin C. This helps your skin make new cells and collagen, which gives you a "holiday glow."
2. Cranberries. Cranberries have only 44 calories per cup, are high in fibre, help lower LDL ("bad") cholesterol levels, and may even help raise HDL ("good") cholesterol levels. The U.S. Department of Agriculture says that cranberries rank sixth out of more than 100 commonly eaten foods in total antioxidant capacity, which is the amount of antioxidants in a serving. Cranberries also have a phytonutrient called procyanidin that helps prevent urinary tract infections.
3. Baked apples: Red Delicious, Granny Smith, and Gala apples all made it into the top 20 of the USDA's list of antioxidant capacity. In fact, apples are the main source of polyphenols in the American diet. Polyphenols are powerful antioxidants that may help stop cancer cells from growing and stop LDL cholesterol from oxidising. Apples also help lower cholesterol because they have a lot of fibre in them.
4. Sweet potatoes are a holiday superfood with a beta-carotene content that is off the charts. One serving of 103 calories gives you 377 percent of your daily vitamin A needs. Some research shows that beta-carotene may also help prevent cancer by getting rid of free radicals and making it easier for cells to talk to each other.

One medium apple contains 80 calories.

1. Pumpkin: Pumpkin is a great source of vitamin A, which is good for your eyes. It is also one of the best sources of alpha-carotene, an antioxidant that has been linked in several studies to a lower risk of lung cancer. In a recent review of research, the Harvard School of Public Health found that beta-cryptoxanthin, another pumpkin carotenoid, may also help protect against lung cancer.

One cup of cubes made from pumpkin has 30 calories.

Pecans: Almonds and walnuts are usually the nuts that get the most attention, but when it comes to antioxidant activity, pecans are the best. Like other nuts, pecans have healthy monounsaturated and polyunsaturated fats. This may be one reason why they are good for your heart. But pecans are unique in their high amounts of naturally occurring gamma tocopherol - a unique form of vitamin E that may promote prostate and intestinal health.

But don't do too much. Pecans, like all nuts, have a lot of calories. One ounce of pecans has 196 calories.

Don't ruin the health benefits of superfoods by covering them in butter when you're making a meal. Applesauce or pureed plums can be used to replace some of the fat in a recipe.

Stop the gravy train by letting the fat solidify in the fridge, then skimming it off and heating the rest of the gravy before serving. You can also make stuffing healthier by adding more onions, carrots, beans, wild rice, dried fruit, or quercetin, an antioxidant that helps prevent Alzheimer's disease.