Sweet potatoes This Thanksgiving side is high in potassium, which has been found to lower blood pressure and reduce the risk of stroke, says Heidi Skolnik M.S., CDN, FACSM, president of Nutrition Conditioning and consulting nutritionist to the School of American Ballet. When eaten with the skin on, they deliver a lot of fiber, too.

Beets Beets tend to be right up there with brussels sprouts on the foods-from-your-childhood-you-won’t-touch list, but it’s time to give them a second chance. For one thing, they’re sweet and tasty. But more important, they’re high in folate, fiber, vitamin C, iron and more. They may even prevent colon cancer, so eat up!

Mushrooms  Try sliced mushrooms next time you’re hunting for a snack, says Marissa Lippert, R.D. One cup is only 15 calories! Plus, they’re high in selenium, a powerful antioxidant, which can help prevent damage caused by pollution and cigarette smoke.

Turkey Choose turkey over prime rib at the holiday buffet this season and you could stave off that winter cold. The white meat is filled with immune-system-boosting nutrients like zinc and B vitamins, says Dr. Pratt. And a five-ounce serving of skinless white meat is only 193 calories.

Onions High in vitamin C and fiber, this veggie is one fixin’ you should add to your meal. It has been found to lower women’s risk of ovarian cancer in some cases and possesses some of the same bone-health benefits found in milk. Preventing osteoporosis? Now that’s nothing to cry about.

Butternut squash

“This is one of the healthiest vegetables around and also one of my favorites,” says Skolnik. “Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous system and immune system.”

Kale and Swiss chard Substitute spinach or regular lettuce with kale. The dark, leafy green is loaded with fiber and antioxidants and is rich in vitamin K, which helps blood to clot. If you’re looking to add color to your meal, you’ll get many of the same health benefits by choosing Swiss chard, says Lippert.