Cancer-fighting foods will be on the menu this holiday season. Know what to look for and how to prepare them.

Stephanie Meyers, RD, a nutritionist at Dana-Farber Cancer Institute in Boston, says many foods are at their nutritional peak now, so it’s important to incorporate them into a healthy diet.

Pumpkin isn’t just for pie. Pumpkins are packed with cancer-fighting nutrients called carotenoids. Meyers says carotenoids have been linked to the prevention of colon, prostate, breast, and lung cancer.

When cooking, choose sweet or “pie” pumpkins. Put pumpkin in soup, ravioli, and bread. Other orange foods that are rich in carotenoids include sweet potatoes, carrots, and acorn and butternut squash.

One apple a day may help prevent cancers of the throat, mouth, colon, lung, and, possibly, breast. Besides being crisp, sweet, and juicy, apples contain quercetin—a nutrient that protects the cell’s DNA from damage that could lead to the development of cancer.

During the holidays, we have a lot of opportunities to eat apples. But watch out for apple pie. It may be a favorite, but an apple’s cancer-fighting potential is lessened when it is peeled and then combined with extra sugar and fat. Meyers says stick to whole apples (cooked or raw), making sure to eat the skin whenever possible. That’s the best source of nutrients.

Cranberries are plentiful during the holidays. They are found in cranberry sauce, dressing, and some favorite breads and desserts. They are at their peak this time of year, and that means their cancer-fighting nutrient, benzoic acid, is strongest. Research suggests that benzoic acid can inhibit the growth of lung cancer, colon cancer, and some forms of leukemia.

Think of cranberries as a year-round favorite. Meyers suggests buying them now, while they are at their nutritional best, and popping them in the freezer for later. This ensures getting the highest level of cancer protection all year long.

Look for color. Meyers says the key to finding cancer-fighting foods is to look for a lot of color. The brighter and richer the pigment, the higher the level of nutrients. So while shopping at the market, look for colorful produce such as pomegranates, tomatoes, carrots, sweet potatoes, and peppers.

“You want to load up your plate with as much colorful plant-based foods as you can,” adds Meyers. “Eating a plant-based diet all year long is the best way to help lower your risk of cancer.”