Fiber-Rich Vegetables Shine on Thanksgiving Day

Sweet potatoes, cranberries, pumpkin, acorn squash: These fruits and vegetables are must-have Thanksgiving staples at many a family feast, and they just happen to be loaded with cancer-fighting beta carotene, phytochemicals and fiber, says Colleen Doyle, MS, RD, director of nutrition and physical activity at the American Cancer Society (ACS).

And lest you think of these vegetables as obligatory rather than gustatory, a chef at one of the country's most innovative restaurants vouches for their appeal.

"Sweet potatoes are just loaded, loaded, loaded with beta carotene and phytochemicals," Doyle says. "They are one of the most nutritious vegetables you can eat. Sweet potatoes, cranberries, yellow squash and pumpkin are all really nutritious foods that you should eat throughout the year."

Ironically, Doyle says, Americans consider those vegetables mandatory at Thanksgiving, but they tend to forget about them the rest of the year. Eating sweet potatoes once a year is not going to improve your health, but if you let the holiday be a jumping off point to using them regularly, it could make you healthier, she says.

"Especially at Thanksgiving, it's one day. What you eat in one day is not going to make or break an eating plan," Doyle says. "So eat what you want to eat on Thanksgiving, but watch the portion sizes."

Research shows that people who eat a diet with at least five servings of fruits and vegetables have lower cancer rates, Doyle says. Whether it's the beta carotene, the antioxidants, the phytochemicals or the fiber is still not clear, so the ACS recommends a variety of fruits and vegetables, she says. The brightly colored red and orange vegetables are highest in fiber, beta carotene and other nutrients.

High-fiber diets are thought to reduce the risk of colon cancer because the fiber moves food through the lower digestive tract faster, possibly reducing the contact of any carcinogens with the lining of the bowel, she says. Boost the fiber content of your meal by putting at least some whole-wheat bread in the stuffing, and dried fruit such as cranberries, raisins or apricots, Doyle suggests.

Thanksgiving is, after all, about great food.

http://www.cancer.org/docroot/NWS/content/
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