Merry Christmas and Happy Holidays are phrases you frequently hear this time of year.  They bring joy and cheer, but unfortunately you also hear a lot of these phrases this time of year:

“Don’t eat that!”

“Only take one bite!”

“That’s loaded with calories, so you better run 10 miles today if you’re going to eat it!”

“That will pack on the pounds!”

“If it tastes good, it will probably kill your diet!”

The truth is, for many holiday goodies, this is true. From holiday beverages to your grandma’s casserole to your favorite Christmas pie, many holiday foods are filled with calories. But there is hope as there are some foods that you should eat this time of year! In fact, these nutrient-rich foods that you can include at Christmas parties, family gatherings or as snacks around your house that won’t pack on pounds or make you feel like you should live on the treadmill. 

If you think about it, many foods this time of year look the same color, a version of tan.  Cookies, pastry pie tops, dressing, turkey, rolls, mashed potatoes, etc. all are similar in nature color-wise. So, this holiday season, let’s deck the halls (and your dining table) with color and nutrients by adding these 5 foods to your Christmas meals:  

1. Citrus foods – Most people think oranges when think of citrus, but the truth is that lemon, lime, strawberries, kiwi, and more all fall into this category. Citrus foods boast of vitamin C which is also an antioxidant. You can eat citrus foods as a snack or incorporate them into salads, fruit cups or a yogurt parfait as a snack. Strawberries had a splash of Christmas cheer into salad, a bowl of oatmeal, or on top of fruit pie.
2. Apples, beats, and cranberries – Looking to add some red to your Christmas spread?  Apples, beets, and cranberries are all in-season in the winter months! They boast of lots of nutrients and fiber and decorate a salad, or dessert tray. Beets can be roasted in dishes with protein entrees or served as a side item at your meal.
3. Dark green leafy veggies – Not only do dark green leafy veggies add a plethora of color to your plate, but they are also rich in vitamin C, iron, fiber, B vitamins and the list goes on. Whether you are making an appetizer salad, blending them into a breakfast smoothie, or having them as a side at dinner, include them! Get creative and try Brussels sprouts, cabbage, and arugula around your table this year!
4. Pumpkin – Pumpkin is rich in fiber and an antioxidant called beta-carotene.  Antioxidants help your body fight off disease, illness and other harmful things that attack your body. This makes it key for winter months when the flu and its friends hit hard!  Most people think of pumpkin bread, which can be filled with calories. However, you can also roast pumpkin and eat it like a sweet potato or dice it into a salad. It can also be used in risotto or rice dishes. Pumpkin seeds can be roasted in the oven and used as nutrient-rich snack for your kids too.
5. Winter squash – Acorn, butternut and spaghetti squash are a fun addition to a platter of roasted veggies and spaghetti squash can serve as a lower-calorie version of spaghetti noodles too.  Loaded with vitamin A, C, K, and folate, these are nutrient-rich way to add some flavor in a unique way.