14 Festive Foods to Avoid if You’re Staying Health-Conscious This Holiday Season
The holidays are filled with delicious meals, treats, and traditions, but not all festive foods are friendly to our health goals. Many holiday favorites are packed with sugar, fat, and calories that can easily derail even the best intentions.
If you’re trying to stay healthy while enjoying the season, it’s good to know which holiday dishes might be worth skipping—or at least eating in moderation. Here’s a guide to some of the most tempting but less-than-healthy holiday foods. By making mindful choices, you can savor the season without compromising on wellness.
Stuffing with Extra Butter and Sausage
Stuffing is a holiday staple, but traditional recipes often include a lot of butter and sausage, adding loads of calories and saturated fats. Bread-based stuffing also packs in carbohydrates, which can be overwhelming when paired with the rest of the holiday spread.
Try opting for a lighter version with whole-grain bread, less butter, and more vegetables. Ingredients like mushrooms, onions, and celery can add flavor without the extra calories. Reducing fatty meats or using leaner alternatives can also help make it a healthier choice. Small adjustments can let you enjoy stuffing without feeling weighed down.
Candied Yams
Sweet potatoes are nutritious, but candied yams smothered in sugar, butter, and marshmallows turn a healthy side dish into a dessert. The added sugars and fats take away from the natural vitamins and fiber in sweet potatoes, making them much less healthy. Consider baking sweet potatoes with a sprinkle of cinnamon and a touch of honey instead.
This way, you’ll still get the comforting flavors without the excess sugar. Avoiding marshmallows also reduces the calorie count significantly. The result is a dish that’s both tasty and easier on your waistline.
Pecan Pie
Pecan pie may be delicious, but it’s also one of the most calorie-dense pies you’ll encounter during the holidays. The filling typically contains corn syrup, sugar, and butter, making each slice loaded with sugar and fat. Just one slice can have more calories than many full meals.
If you’re craving a holiday dessert, try a smaller portion of a less sugary pie, like pumpkin. Some also opt for a pecan crumble instead, which uses fewer nuts and sugar. Choosing alternatives can allow you to enjoy dessert without the heavy aftermath.
Eggnog
Eggnog is a festive drink that’s rich, creamy, and full of sugar, eggs, and cream, making it high in calories and saturated fat. A single cup can contain up to 400 calories, and if you add alcohol, that number only goes up. For a lighter option, look for a reduced-sugar version or make your own using almond or oat milk.
Adding cinnamon or nutmeg can enhance the flavor without adding sugar. Drinking a smaller portion or having it as an occasional treat can also help. This way, you can enjoy eggnog without overindulging.
Glazed Ham
Ham is often coated in a sugary glaze made from honey or brown sugar, which adds extra calories and sugar to each serving. While ham can be a good protein source, the glaze and high sodium levels make it a less healthy choice. If you’re craving ham, choose a piece without glaze or make a homemade, lower-sugar glaze.
Pairing ham with vegetables rather than starchy sides can also help balance the meal. Alternatively, consider leaner cuts of meat for holiday feasts. You’ll reduce sugar and salt intake without losing flavor.
Mashed Potatoes with Butter and Cream
Mashed potatoes become calorie-heavy when loaded with butter, cream, and sometimes cheese, turning a simple side into a rich dish. Traditional mashed potatoes can quickly add up in calories, fat, and carbohydrates, especially if you pile them high. For a lighter version, try using Greek yogurt or a small amount of olive oil for creaminess.
Adding garlic, chives, or herbs can enhance flavor without extra calories. Cauliflower mash can also be a satisfying, lower-carb alternative. These small swaps keep the dish comforting yet lighter.
Cheesy Casseroles
Cheesy casseroles often include ingredients like cream soups, butter, and cheese, making them high in fat and calories. Popular dishes like green bean casserole or broccoli with cheese sauce can be calorie bombs. Consider a lighter version by using fresh vegetables, a sprinkle of low-fat cheese, or a homemade sauce with less cream.
Adding herbs and spices can bring flavor without relying on heavy ingredients. Roasting vegetables with olive oil and seasonings is another tasty alternative. This way, you’ll still have a hearty side dish without the guilt.
Potato Latkes
Latkes, or potato pancakes, are often fried in oil, making them high in calories and fat. Although they’re a holiday favorite, traditional recipes can pack in more fat than most people realize. Try baking latkes instead of frying them for a healthier option, or use a non-stick pan with minimal oil.
Mixing in vegetables like zucchini or carrots can add flavor and fiber. Additionally, serving them with applesauce rather than sour cream can reduce the calorie content. This version keeps the tradition alive but in a lighter way.
Fruitcake
Fruitcake is dense, packed with dried fruit and nuts, and often soaked in alcohol or sugar syrup, resulting in a very calorie-rich dessert. Although dried fruits add some fiber, they’re also high in sugar. Consider having a smaller slice or choosing fresh fruit-based desserts if you’re looking for something sweet.
Another option is a lighter cake with fewer nuts and less sugar. Small changes can help you enjoy a festive treat without the sugar rush. It’s a great way to stay festive while still watching your intake.
Cream-Based Soups
Creamy holiday soups, like cream of mushroom or clam chowder, are often loaded with cream, butter, and sometimes cheese, making them high in fat and calories. A cup of creamy soup may contain as many calories as a full meal, especially when paired with bread or crackers. For a lighter option, consider broth-based soups with vegetables or legumes.
You could also make a creamy soup with pureed vegetables, which adds creaminess without dairy. Seasoning with herbs and spices enhances flavor while keeping it healthy. This switch gives you a warm, comforting option without the extra calories.
Spinach and Artichoke Dip
Spinach and artichoke dip is often made with mayonnaise, sour cream, and cheese, making it high in fat and calories. Though spinach and artichokes are healthy, the creamy base can make this appetizer a calorie trap. Consider using Greek yogurt as a base for a lighter version, which maintains creaminess but with more protein and less fat.
Pairing the dip with vegetables instead of chips can also make it a healthier snack. Adding fresh herbs can boost the flavor without extra calories. With these tweaks, you can enjoy the dip without compromising on nutrition.
Prime Rib
Prime rib is a rich cut of beef that’s often served with a lot of seasoning, butter, or au jus, adding extra calories and fat. It’s also high in saturated fat, which can be hard on the heart when eaten in excess. Choosing a leaner cut of beef, such as tenderloin, or having a smaller portion of prime rib can help balance your meal.
Serving it with lighter sides, like roasted vegetables, can also reduce the calorie load. This way, you get the flavor without overdoing it. Leaner meats can offer the same satisfaction in a healthier way.
Holiday Sugar Cookies
Sugar cookies decorated with icing and sprinkles are a holiday tradition, but they’re typically high in sugar and offer little nutritional value. Even a few cookies can quickly add up in calories, especially with sugary toppings. If you want to enjoy them, try baking a smaller batch or using whole-grain flour and reducing sugar in the recipe.
You could also decorate with natural toppings like nuts or seeds for extra texture and flavor. This way, you’re enjoying the treat without the sugar overload. Homemade versions also let you control the ingredients for a healthier option.
Chocolate Truffles and Fudge
Chocolate truffles and fudge are often made with heavy cream, butter, and sugar, making them very calorie-dense. Although delicious, these treats can lead to sugar spikes and crashes, leaving you feeling drained. A healthier option might be dark chocolate, which has less sugar and some antioxidants.
Having a smaller portion or choosing treats with nuts and dried fruit can also help balance the indulgence. Trimming down portions can allow you to satisfy your sweet tooth without going overboard. Enjoying in moderation can help you savor the season sensibly.
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