Have you ever noticed that Thanksgiving food is…well, beige?

The first thing that comes to mind about this feast is the aroma wafting through the house; the next thing is the decidedly brownish palette.

Think about it — the turkey, the mashed potatoes, the creamed onions — it all spreads across the table like a tan patchwork quilt. And while the vegetables camouflaged in casseroles may be comforting to the palate, they bring no relief to they eye.

An American Cancer Society (ACS) nutrition expert has some ideas about how to lighten up your plate and brighten up your table without disappointing anyone's taste buds.

Colorful fruits and vegetables can save your spread from dullness — and may save your family from cancer.

Of course, "what you eat in one day is not going to make or break an eating plan," says Colleen Doyle, MS, RD, director of nutrition and physical activity at the ACS. If you let the holiday be a jumping-off point to eating fruits and vegetables regularly, she says, it could make you healthier.

For instance, "sweet potatoes are just loaded, loaded, loaded with beta carotene" and other healthful substances, Doyle says. "They are one of the most nutritious vegetables you can eat."

A chef at one of the country's most innovative restaurants also vouches for the tuber. Jason Horwitz, executive chef at the American Visionary Arts Museum's Joy America Café, serves a warm roasted sweet potato salad throughout the fall and winter.

"It's one of our most popular sides," he says. (See recipe below.) It's also a main element in a coffee-rubbed Caribbean entrée called Java Chicken. Another root vegetable high in beta carotene Horwitz elevates is the oft-spurned beet.

Horwitz roasts them whole in a pan covered with foil for about an hour in a 350°F oven. Then he puts them in a bowl covered with plastic wrap and the steam makes the skins slip off easily. After the roasted beets are skinned, he quarters or slices them. They can be eaten plain or in a salad with roasted shallots and a lime, olive oil, salt, and pepper dressing.

"Cranberries, yellow squash, and pumpkin are all really nutritious food you can eat throughout the year," Doyle says. Many Americans consider them mandatory at Thanksgiving, but forget about them for the rest of the year.

While these vegetables are loaded with vitamins and antioxidants, preparation can load them with fat and extra calories. Doyle suggests using less butter, cream, or sugar on the sweet potatoes. Use less butter in the mashed potatoes, which will likely be doused in gravy, and try low-fat, whipped topping on the pumpkin pie, she says.

Ever tried salsa on a baked sweet potato? That'll "kick it up a notch," as TV chef Emeril Legasse says, without adding to your fat gram intake. Raw vegetables, like red bell peppers, on a relish tray "can really liven the whole thing up," says Doyle. "They're also really attractive."

The links between diet and cancer are still unclear, but research has shown that people whose diet includes at least five servings of fruits and vegetables a day have lower cancer rates," she says. Whether it's the beta carotene, the antioxidants, or the fiber isn't known, so the ACS recommends people eat a variety of fruits and vegetables.

Those who eat a diet low in fat also have lower cancer rates, but again, it isn't clear whether it's the calories, the fat itself, or the likelihood that a low-fat diet is high in fiber, fruits, and vegetables, Doyle says.

White meat turkey is lower in fat than dark. And stay away from that temptingly crisp skin, Doyle warns, unless it's the thing you live for. In that case, she says, have just a little.

High-fiber diets are thought to reduce the risk of colon cancer because the fiber moves food through the lower digestive tract faster, possibly reducing the contact of any carcinogens with the bowel lining, she says.

Boost the stuffing's fiber content by adding whole grain bread crumbs and dried fruit such as cranberries, raisins, or apricots, suggests Doyle.

"It's one day, " Doyle says. "Eat what you want on Thanksgiving, but watch the portion sizes." For the rest of the day, she suggests a light breakfast — fruit and low-fat yogurt, appetizers like low-fat cheese and fruit kabobs, and raw vegetables with low-fat dressing or dip. To dress up these fruits and veggies try the ACS recipe for Cucumber Dill Dip. (Recipe below.)

Before you dig into that pie — see the recipe section below for pumpkin mousse from the ACS, a lighter pie alternative — invite the family to go for a walk, she says. It doesn't have to be brisk, even a leisurely walk will help get the food moving through your digestive system.

Horwitz' recipe for Warm Caribbean Sweet Potato Salad

3 large sweet potatoes, peeled and cut into thick French-fry-like sticks
¼ cup apple cider vinegar
½ cup brown sugar
salt to taste
chopped cilantro or scallion for garnish

Bring 4 quarts of salted water to a boil. Add the sweet potato sticks and parboil for three to five minutes until medium tender but not mushy. Drain and allow to cool quickly on a flat pan in a single layer. Mix the vinegar, sugar, and salt, and toss with the potatoes. Spray a baking pan with non-stick cooking spray, or line it with parchment paper. Arrange the potatoes in a single layer. Roast at 350°F for 15 minutes, just long enough for the potatoes to soak up all the dressing. Serve warm or at room temperature, sprinkled with cilantro or scallions. Serves 4 to 5 as a side dish.

Fresh Vegetables with Dill Cucumber Dip

1 12-ounce container plain firm low-fat yogurt
1 cup cucumber, no skin or seeds, cut in small pieces
1 teaspoon dried dillweed
¼ cup lemon juice
salt and pepper to taste
Fresh vegetables cut in strips or bites — asparagus tips, broccoli, cauliflower, carrots, celery, cucumber, green beans, parsnips, snow peas, green, red or yellow peppers.

Combine yogurt, cucumber dillweed and lemon juice in a blender or food processor and blend until smooth.

Add the salt and pepper to taste and chill until ready to serve. Arrange vegetables in a circle on a large platter and put the dip in a bowl in the center.

Approximately 12 calories and 1 gram of fat per serving.

Pumpkin Mousse

In a large mixing bowl, stir together the pumpkin, pudding mix, 2 tablespoons of cinnamon, allspice and nutmeg. Fold in 4 cups of whipped topping until well blended.

To assemble, place graham cracker pieces in a large trifle bowl (or a deep bowl with straight sides). Top crackers with pumpkin mixture. Top pumpkin mixture with remaining whipped topping. Chill three hours before serving. Serves eight. Per serving: approximately 150 calories; 2 grams of fat.

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