These 5 'seemingly innocent' holiday dishes are best enjoyed in moderation
Key Takeaways
Industry Buzz
“I've observed the health impact of holiday foods and understand why seemingly innocent dishes may be problematic.” — Mark Anton, MD, FACS
“The good news is that enjoying holiday dishes doesn’t have to mean sacrificing your health. There are plenty of ways to indulge while still being mindful.” — Sean Ormond, MD
Find more of your peers' perspectives and insights below.
Dinner tables across the country are about to be loaded with tempting dishes in honor of the holidays. From sugary side dishes to high-calorie casseroles, holiday foods are loaded with unanticipated risk factors for patients with diabetes, cardiovascular diseases, dyslipidemia, and obesity.
Research shows the winter holidays contribute to significant weight gain among US consumers, which leads to cumulative weight creep over the years—a trend driven by things like stress, social pressure, and the frequent consumption of high-calorie foods.[]
One study showed average weight gains around this time to be 0.4 kg in normal-weight individuals and 0.8 kg in those who were overweight or obese during the holiday season.[] And another reported that individuals with BMI ≥ 25 kg/m² experienced an average weight gain of 11%, compared to 5% in those with normal BMI.[]
The implications for metabolic and cardiovascular health are clear: Even small but consistent weight increases can exacerbate insulin resistance, blood pressure, and lipid profiles. With that in mind, let's look at some of the most popular (and sneakily unhealthy) dishes your patients might have on their tables this December.
High in protein, excessively high in fat
Turkey, the protein-rich centerpiece of holiday meals, becomes a health hazard when deep-fried (part of a growing kitchen trend to throw anything edible in the deep fryer).
Plastic surgeon Mark Anton, MD, FACS, points out, “Cooking methods also play a significant role in the healthiness of these dishes. Turkey, when deep-fried, can absorb a high amount of unhealthy fats.” These fats increase low-density lipoprotein (LDL) cholesterol levels and contribute to cardiovascular risk. He suggests roasting turkey with olive oil and fresh herbs to improve the flavor while minimizing fat content.
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Saturated fat with a (small) side of vegetables
Green bean casserole
On its own, green beans are a fiber-rich, low-calorie vegetable. But Krutika Nanavati, PhD, RDN, observes that “the traditional recipe usually calls for canned cream of mushroom soup and fried onions, making the dish much higher in sodium and fat than it seems.” The creamy base, often made with processed soups, can contain excessive sodium and saturated fat. Plus, the fried onion toppings are rich in unhealthy trans fats.
Kimberly Langdon, MD, suggests a lighter version using fresh green beans sautéed with garlic and a drizzle of olive oil. Baked onions or toasted almonds can replace fried toppings for a satisfying crunch, while canned soup can be replaced with a homemade sauce using Greek yogurt or almond milk.
Sweet potato casserole
Sweet potatoes are rich in beta-carotene, but the casserole dish adds many problematic ingredients to this mix, turning this humble vegetable into a high-calorie side dish that's more dessert than vegetable.
Board-certified anesthesiologist Sean Ormond, MD, cautions, “Sweet potato casserole, which we might assume is a healthier choice, can also be tricked out with brown sugar and marshmallows.” The dish is especially problematic for people with diabetes who need to control their blood sugar.
Carb-heavy side with, again, excessive fat
Stuffings are made with refined white bread, butter, sausage, or bacon, making it a high-calorie dish with fat levels through the roof. Dr. Ormond notes, “Many beloved recipes call for copious amounts of butter, heavy cream, or even cream of mushroom soup, which can quickly elevate the calorie count and unhealthy fat content.” The sodium levels of boxed stuffing mixes can be a concern for patients with hypertension.
A good alternative to such heavy stuffings could be whole-grain bread with fresh vegetables like celery, onions, and herbs for extra fiber and flavor.
Fruit laden with sugar
Cranberry sauce, despite being perceived as a lighter, fruit-based option, can be deceptively unhealthy. Dr. Nanavati notes, “Store-bought cranberry sauce can contain up to 24 grams of added sugar per serving, equaling the amount in a candy bar.” Such sauces are a definite no for patients who need to control their blood sugar.
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Instead, patients can be advised to make a homemade cranberry sauce with reduced sugar or sweeten it with honey to keep the calorie count lower. Dr. Langdon also suggests adding orange zest and a pinch of cinnamon for a burst of flavor without relying on extra sweeteners.
Watch your holiday eating patterns
Beyond individual dishes, the eating pattern during the holidays often compounds health risks.
Dietary patterns around holidays are detrimental not only in what we eat but also in how much we consume.[] That’s why an attempt should be made to encourage patients to adopt mindful eating practices—such as portion control, focusing on whole foods, and maintaining a fasting window instead of binge eating.
What this means for you
Holidays often push patients toward overindulgence, driven by stress, social pressure, and mindless eating. This doesn't have to mean a health setback. Encourage simple swaps like low-fat milk instead of cream, or roasted veggies over casseroles. These small yet strategic changes can help them consume lighter fats, less sugar, and more fiber while still enjoying the holidays without sacrificing health.