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45 healthy foods for your holiday table

Focused on Health - November 2012

foods, groceryDon’t let the holiday season become an excuse for skipping out on cancer-fighting nutrients.

Use this list to stock up on in-season produce and other nutrient-rich foods your body needs to stay healthy.

Remember to make these foods the biggest part of every meal throughout the holidays — and year-round.

Fresh, in-season fruits and vegetables
Acorn squash
Belgian endive
Broccoli
Brussels sprouts
Butternut squash
Cauliflower
Cranberries
Dates
Garlic
Kale
Leeks
Mushrooms
Pears
Persimmons
Pomegranates
Pumpkin
Quince
Sweet potatoes
Swiss chard
Turnips

Grains
Quinoa
Wild rice
Brown rice
Lentils

Dairy
Skim milk
Non-fat Greek yogurt

Protein
Lean turkey or chicken
Lean fish such as salmon, halibut, redfish or red snapper
Tofu
Almonds
Pistachios
Walnuts
Pecans
Garbanzo beans/chickpeas (low sodium if canned)
Black, red, pinto or white beans  (low sodium if canned)

Frozen foods
Get more nutrients by buying this out-of-season produce frozen.
Berries (preferably organic)
Carrots
Collard greens
Green beans
Rhubarb
Sweet corn

Baking aisle
Cinnamon
Cooking spray
Dark chocolate
Whole wheat flour

Download a printable version of this grocery list.

Related links:
41 cancer-fighting foods for your grocery list (MD Anderson)
Thanksgiving serving size cheat sheet (MD Anderson)
Your low-fat baking substitute list (MD Anderson)

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