PecansNutrient rich pecans are full of fiber, vitamins, minerals and antioxidants. Ginn says “pecans contain vitamin A, calcium, potassium, protein and heart healthy oils for lowering cholesterol.”Studies show that nuts can dramatically reduce the risk of heart disease, lower bad cholesterol, raise good cholesterol, dilate blood vessels, and prevent hardening of the arteries.HOLIDAY TIPS • Ginn suggest you pass on the pecan pie and enjoy pecans in salads, stuffing or a spiced nut mix. • If you must have pie, slice it thin, and remove the crust.

Holiday eating doesn’t have to mean overeating and unhealthy meal choices.

Some of the old holiday faves are actually nutritious as well.

Here are eight super foods that can add a powerful nutrient punch to your holiday meal.