Fight fat by choosing the right foods

UNDATED - This time of year can be hard for anyone who's watching their weight. But there are a few things you can eat over the holidays that will have you giving thanks, especially after all the turkey and stuffing are gone.

In fact substituting these foods for something already in your diet can help you burn more fat and burn it faster.

KATU talked to Pam Evans, a dietitian with Legacy Good Samaritan to get the lowdown on seven fat fighting foods.

No. 1: water

If you trade just one can of soda for a glass of water that can save you some serious calories, 150 per can.  Evans told us: "If you have one can of soda every day you will gain about 15 pounds a year."

So cut it out of you diet.

No. 2: granola

Get granola bars loaded with fiber, at least 4 grams in each bar. But watch out for sugar and calories.     

According to one study, women who ate a diet high in fiber burned twice as much fat as those who didn't.

No. 3: ground flax seed

It's a great new food full of fiber and Omega 3 oils that stabilize blood sugar, making you less likely to binge.

You can mix it in cereal, salad or almost anything.          

No. 4: nuts

They are our fat fighting food , and a good source of Omega 3 oils. But Evens says: "They are high in calories. You do have to monitor how many that you have."

No. 5: spices

You are more likely to burn fat following a meal spiked with chili peppers than one without. 

Plus hot sauce is a great way to add flavor without adding fat.

No. 6: cinnamon

Evans says the spice has been shown in research to help with Type 2 diabetes, blood pressure and just about anything.

Sprinkling cinnamon in coffee and cereal instead of sugar can also save you calories.

No. 7: salmon

Specifically canned salmon.

Just 3 ounces a day delivers more than your daily recommendation for both vitamin D and calcium.

The power packed combination may be just what your waistline needs.