Naughty and Nice Holiday Foods

It's true, evil lurks in those oh-so-tasty holiday foods -- in the form of fat and calories you don't need, stuff that will give you heartburn, not to mention heart disease.

But when it comes to those high-fat, high-calorie holiday treats, a little indulgence is OK every now and then, says Cynthia Sass, a nutritionist with the University of South Florida in Tampa, and a spokeswoman for the American Dietetic Association.

"It's not reasonable or realistic to expect people to give up their favorite foods forever," she tells WebMD. "Some people have to have a hamburger once in awhile. And french fries, I couldn't live without them."

Just choose your indulgence, says Sass. "Really think about what you're eating. Stop and ask yourself, is it really worth it?"

To help you decipher the nice from the naughty this holiday season, here are a few helpful hints from WebMD:

The Nice Foods...

Cranberries. All berries have high quantities of phenols, a type of antioxidant that is thought to reduce risk of chronic diseases such as cancer, stroke, and heart disease. But cranberries have the highest concentrations of phenols, so take an extra helping of cranberry sauce.

Sweet potatoes. This nutritional all-star is one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Don't be afraid to indulge in that sweet potato casserole or pie. To reduce some of the fat in these dishes, cut back on the butter and use skim or low-fat milk instead of whole milk.

Acorn squash, carrots. These are great sources of the antioxidant beta-carotene, which boosts our immune system and helps us fight disease in stressful times. If you are debating between the carrot cake or caramel cake, go for the carrot cake, but scrape off the icing!

Citrus fruits. You can't beat oranges and their cousins for vitamin C, folic acid, and fiber content. Add an extra helping of fruit to your plate.

Green veggies. Broccoli is a great source of vitamin C, carotenoids, and folic acid while spinach and kale are loaded with vitamin C.

Applesauce. All those home-baked holiday cakes contain lots of oil. To cut down on fat, try replacing oil with an equal amount of applesauce. It's amazing that it works -- and no one will know.

Beans. They're inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. Eat them as a side dish or snack, and add them to your holiday soup. Edamame, a type of soybean, is great to snack on. Put them in a bowl and munch on them instead of nuts.

Fat-free (skim) or low-fat (1%) milk -- but not 2%. Excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholesterol.