45 Healthy Holiday Foods for your Table

Don’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.

Courtesy of MD Anderson.

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