The holidays bring an onslaught of sugar-filled and fat-laden favorites: rich comfort foods, sweet treats and festive drinks. But not all holiday classics spell trouble for our health.

“Some even have superfood qualities,” said L.J. Amaral, a clinical research dietitian at Cedars-Sinai. “Choose foods that are already packed with flavor and you’ll also reduce the need for butter or sugar.”

Here are her picks to boost the nutrient content of your favorite holiday dishes.

A legend in the crucifer family, brussels sprouts are loaded with a powerful cancer-fighting compound called sulforaphane. They’re also full of vitamin C, vitamin K and fiber. Have digestion issues? Roast them until they’re soft, which reduces the fiber content.

Try this: Cook brussels sprouts with ground mustard seed or mustard seed powder to activate their disease-fighting compounds.

Studies suggest cinnamon may help reduce blood sugar levels and keep cholesterol in check. But cinnamon isn’t the only fall spice that boasts health benefits—nutmeg, ginger and pumpkin pie spice all have health-promoting properties, as well.

Try this: Add cinnamon to coffee grounds before you brew your morning cup; sprinkle pumpkin pie spice on oatmeal; and dust apples with cinnamon, nutmeg and pumpkin pie spice before baking.

The star ingredient in your favorite holiday condiment, cranberries are high in disease-fighting antioxidants, inflammation-lowering plant chemicals and immune-boosting vitamin C. They’re even linked to a reduced risk of urinary tract infections and certain types of cancer.

Try this: Pair cranberry jelly or sauce with meat dishes. The vitamin C in cranberries helps your body absorb iron from beef, pork and chicken.

While walnuts contain the most heart-healthy fats, all nuts contain protein, fiber, magnesium, vitamin B6 and healthy fats. Watching your waistline? Choose almonds, walnuts and peanuts over calorie-dense nuts such as chestnuts, hazlenuts and macadamias.

Try this: Add nuts to baked goods (brownies, cookies, fudge), use them as a coating for fish or chicken, or snack on a handful of mixed nuts to curb your appetite before the big meal.

The bright squash is low in calories and fat but packs plenty of flavor, fiber and beta-carotene. Even the seeds are nutritional powerhouses, boasting a hefty hit of both magnesium and fiber (more if you eat the shell).

Try this: Incorporate pumpkin purée into waffles, pancakes and muffins for a holiday spin on your favorite dishes. Toss pumpkin seeds into soups, salads and oatmeal, or use them as a topping for roasted veggies, baked salmon and seasonal muffins.

Rich in beta-carotene, fiber and B vitamins, sweet potatoes also contain vitamin C and potassium. They’re light on fat and heavy on flavor, making them a perfect side dish for a savory holiday meal.

Try this: Ditch the sugar and butter and sprinkle sweet potato dishes with cinnamon, nutmeg and pumpkin pie spice instead. Then top your dish with pumpkin seeds for added texture and nutrients.

“Indulging in heavy foods a few days out of the year isn’t going to derail your health and fitness goals, or make you gain five pounds overnight,” Amaral said. “Give yourself grace, and remember that it’s OK to enjoy foods you love with family and friends.”

The holidays are not a time to deprive yourself, but that doesn’t mean you should put healthy habits on the backburner until the new year begins. Bring these healthy eating tips with you to this year’s festivities:

• Stay hydrated. Drink plenty of water to avoid mistaking thirst for hunger.
• Watch portion sizes. Stick to one of your favorite items on the dessert table (rather than sampling everything), and keep portions small.
• Limit alcohol. In addition to the empty calories, alcohol can reduce your inhibitions, which can lead to overindulgence.
• Pause before going for seconds. It takes about 20 minutes for your brain to get the message that you’re full.