The holiday season brings family and friends together over meals that hold a special place in tradition. However, some of these dishes come with more calories, fat, and sodium than you might expect. Even the main course, often seen as a healthier option, can have its share of hidden extras if not prepared carefully.
Enjoying these classic meals doesn’t have to mean ignoring your health. By making small changes to how these dishes are prepared, you can still enjoy the holiday spread without overloading on less healthy ingredients. Ready to make smarter choices this season? Let’s look at 13 common holiday foods that might be unhealthier than they appear.
Mashed Potatoes
Though mashed potatoes are a staple, they often contain butter, cream, and sometimes cheese, adding excess calories and fat. Depending on the portion size, this side dish can easily become a heavy, calorie-dense option. Even without heavy toppings, the potatoes themselves are often loaded with sodium. It’s easy to overeat this dish, especially when it's piled high on the plate.
Gravy
Typically made from drippings that contain both fat and sodium, gravy is a common but unhealthy addition to Thanksgiving meals. While it adds flavor, it also adds hidden calories, fat, and sodium. Often, store-bought versions contain preservatives and additional sodium, which can quickly increase the meal's overall unhealthy impact. A few spoonfuls may not seem like much, but they can add up quickly.
Stuffing
Stuffing can be full of butter, high-sodium broth, and processed ingredients. Even though it’s made with bread, it’s often loaded with unhealthy fats and salt. Depending on the recipe, it may also include sausage or other fatty meats, further increasing its calorie content. These rich ingredients contribute to a side dish that can quickly turn from light to heavy.
Candied Yams
Often covered in brown sugar, butter, and marshmallows, candied yams might seem like a sweet treat, but they're packed with sugar and unhealthy fats. While yams themselves are a healthy vegetable, the toppings and preparation method turn them into a high-calorie dish. Eating this side dish in large amounts can lead to a significant sugar and calorie intake.
Pecan Pie
This dessert is rich in sugar, butter, and corn syrup. Pecans themselves are healthy, but the high sugar content in the syrup and pie crust adds unnecessary calories. The combination of sugar and fat can quickly turn this dessert into a calorie bomb, making it far more indulgent than anticipated. A slice may feel like a treat, but it’s best consumed in moderation.
Macaroni and Cheese
Mac and cheese is often made with full-fat cheese, butter, and cream. While it’s delicious, this dish is high in both fat and calories, and a small portion can still pack in a large amount. Even though it’s not always thought of as a traditional Thanksgiving dish, it can still find its way to the table, adding extra fat and sodium. When served alongside other rich dishes, it becomes a particularly heavy option.
Green Bean Casserole
This dish often features creamy soups, fried onions, and other processed ingredients, turning a simple vegetable into a calorie-heavy option. The cream-based sauce and fried onions are high in fat and sodium, masking the nutritional value of the green beans themselves. While it’s a vegetable, the added ingredients make it one of the less healthy choices at the table.
Turkey with Skin
Turkey itself is a lean source of protein, but when eaten with the skin, it becomes much higher in fat. The skin contains a significant amount of saturated fat, which can contribute to higher cholesterol levels and unwanted calorie intake. Although turkey is often considered a healthier meat choice, removing the skin can make a big difference in keeping it lean.
Pumpkin Pie
While pumpkin is a nutrient-rich vegetable, the sugar and butter used in pumpkin pie can turn it into a high-calorie, high-fat dessert. The crust is typically made from refined flour and butter, which adds empty calories and little nutritional value. Even though it’s a classic, it’s easy to overeat this rich dessert and end up consuming too many calories.
Cranberry Sauce
Store-bought cranberry sauce often contains added sugars and preservatives. Even homemade versions may have significant amounts of sugar to balance the tartness of the cranberries. The amount of sugar added to the sauce can turn what seems like a light side dish into an unexpected source of empty calories.
Sweet Potato Casserole
Similar to candied yams, this dish often features marshmallows, sugar, and butter, making it a high-calorie side dish. While sweet potatoes themselves are a nutritious choice, the added sugar and fats in casseroles can make this dish much heavier. Instead of providing a healthy serving of vegetables, it becomes a dessert-like item on the table.
Biscuits
Biscuits are a popular addition to many Thanksgiving tables, but they can be packed with butter, shortening, and refined flour. These ingredients contribute to both high-fat content and a significant calorie count. The combination of refined carbs and fats makes biscuits one of the least healthy bread options at the meal.
Fruit Salad
Although fruit salads can be a light dish, those served at Thanksgiving often come drenched in whipped cream or sugary dressings. This adds unnecessary calories and fat, turning a seemingly healthy option into one that’s far less nutritious. Even fresh fruit can become high in sugar if it’s mixed with sweetened toppings.
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