Many bemoan the calories in a typical Thanksgiving meal but traditional foods at this feast can be among the healthiest foods you can eat. Here are the top five foods that should make an appearance at your holiday table.

• Cranberries. These tart berries were said to be served at the first Thanksgiving in 1621 and for good reason. They are loaded with the antioxidant vitamin C, but our ancestors did not know that they are also a rich source of plant chemicals called bioflavonoids that help fight cancer. Cranberries are also used to treat urinary tract infections. Cranberries are too tart to be eaten fresh so they are usually used in sauces or relishes with some added sweetener to cut the sour taste.

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Thanksgiving dinner wouldn’t be complete without sweet potatoes. Sweet potatoes are excellent sources of beta-carotene (the plant precursor to vitamin A) and vitamin C. Both of these antioxidant nutrients are needed to strengthen your immune system and fight off that winter cold. Sweet potatoes also provide fiber and potassium — two nutrients that are deficient in the diet of most Americans.

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Have a question of general interest? E-mail Chris Rosenbloom Fit to Eat columns Get out of rut: Try new fruits and vegetables  Three questions: Organic produce, iron and iodine, and tryptophan  Setting the record straight on some food myths         More Fit to Eat • Chris Rosenbloom, Ph.D., R.D., is a member of the nutrition faculty in the College of Health and Human Sciences at Georgia State University Related: • Carolyn O'Neil: Think of add-ons as accessories  Good links: • Evening Edge • AJC Food & Drink • AJC Health Channel • Diet and Nutrition headlines, resources • Atlanta Restaurant reviews and search • Low fat/ heart healthy recipes • Search recipes

• Sweet potatoes. Although not related to the white potato, these beautiful tubers should replace white potatoes this Thanksgiving. Sweet potatoes, with their deep orange flesh, are excellent sources of beta-carotene (the plant precursor to vitamin A) and vitamin C. Both of these antioxidant nutrients are needed to strengthen your immune system and fight off that winter cold. Sweet potatoes also provide fiber and potassium — two nutrients that are deficient in the diet of most Americans.

• Turkey. Not the pre-basted frozen variety, but more like the one our ancestors ate. Most of us won’t hunt our own Thanksgiving turkey, but we can buy a fresh turkey that is not pumped with basting juices and sodium-laden additives. Fresh turkey is low in fat (less than 5 grams per serving) and rich in the vitamins niacin and B6. Dark meat is slightly higher in fat than breast meat, but it also provides more iron than white meat. Make sure to use a meat thermometer to check for doneness. Don’t rely on the pop-up timer. Turkey should be cooked to 180 degrees Fahrenheit to ensure thorough cooking.

• Greens. Mustard, turnip, collard or kale — greens are full of healthy nutrients like beta-carotene, vitamin C, folate, fiber and calcium. Green leaf plants are the best source of folate — whose name is derived from foliage — a nutrient that can prevent birth defects.

• Pumpkin pie. Thanksgiving would not be complete without pumpkin pie. This fleshy edible fruit (even though most would classify it as a vegetable) is rich in antioxidant nutrients that are associated with deep orange color — beta-carotene and vitamin C — but is also rich in potassium and fiber. One slice of pumpkin pie has 350 calories but the same size slice of pecan pie has 520 calories.

Healthy recipe: Smothered Greens 5 (1-cup) servings

Hands on: 20 minutes Total time: 50 minutes

2 pounds of greens (about 18 cups packed mustard, turnip, collard greens or kale or a mixture)

3 cups water

2 garlic cloves, crushed

1 green onion (both white and green parts) chopped

1/4 pound smoked turkey breast, roughly chopped

1/4 cup chopped onion

1 teaspoon ground ginger

1/2 teaspoon dried thyme

1/4 teaspoon cayenne pepper

1/4 teaspoon ground cloves

A few drops of hot pepper sauce

Salt to taste (optional)

Wash the greens thoroughly in cool water, making sure to get rid of any sand or grit. Remove and discard the stems and dry the greens slightly with paper towels or a dish cloth. Tear the greens into bite-size pieces and set aside.

In a large pot over high heat, bring the water to a boil and add the garlic, green onion, turkey, onion, ginger, thyme, pepper, cloves and hot sauce. Once the mixture has come to a boil, add the greens. Stir to incorporate the seasoning and reduce the volume of greens, about 1 minute.

Reduce the heat to low and cook, uncovered for 20 to 30 minutes, or until the greens are tender. Add salt, if desired, to taste. Before serving, discard the garlic.

—From: “Secrets of the Lean Plate Club” by Sally Squires (St. Martins Griffin, $14.95)

Per serving: 80 calories (percent calories from fat, 22), 9 grams protein, 9 grams carbohydrate, 4 grams fiber, less than 1 gram fat (0 grams saturated fat), 16 milligrams cholesterol, 375 milligrams of sodium

Nutritional Bonus Points: Greens are low in calories but packed in nutrients—one serving of this recipe provides 475 milligrams or about 10 percent of your need for potassium, which is important in controlling blood pressure.