Holiday calories: experts flag high-sugar, high-fat sides and drinks and offer healthier swaps

Holiday nutrition experts warn that the biggest calorie surprises during the season often come from indulgent sides and festive drinks, not just the main course. A Daily Mail overview of common holiday dishes highlights several items that can push a plate or cup past daily recommendations, with saturated fat and added sugar as recurring culprits. Dr. Auriel Willette, an associate professor of neurology at Rutgers University, said the nutrient profile of these foods can delay fullness, prompting people to eat more. “Approached the right way, meals can be savored without eating a few days or more of excess calories in one sitting or snacking session,” he said. Nutritionists emphasize awareness of calorie counts as a practical tool for making informed choices during a season built on tradition and comfort foods.

Green bean casserole, a staple on many holiday tables, comes in about 300 calories per half-cup serving, largely due to butter and cream. New York-based trainer Natalie Alex said the dish can be surprisingly indulgent and high in fat and sodium. To lighten it, she recommends a homemade mushroom or vegetable-cream sauce instead of condensed soup, using fresh or frozen beans rather than canned, and replacing deep-fried onions with baked or air-fried ones. Reducing butter, cheese, and heavy cream while bulking with herbs, garlic, mushrooms, or extra vegetables can also keep the dish flavorful with fewer calories. Macaroni and cheese is another high-calorie favorite, roughly 450 calories per serving. Dr. Hillary Lin, a Stanford-trained physician and longevity specialist, described it as energy-dense and rich in saturated fat, noting that some restaurant versions deliver a cheeseburger’s worth of calories before the main course. Swapping in lower-fat dairy, cutting back on butter, and incorporating vegetables such as cauliflower or zucchini into the sauce can cut fat and calories dramatically. Side options like roasted cauliflower, butternut squash gratin, or creamy polenta can provide festive flavor with less saturated fat.

Dessert and beverage calories often drive the overall load. Pecan pie runs about 520 calories per slice, and its crust, butter, eggs, and sugar contribute to a substantial fat and sugar load. Nutritionists suggest lighter approaches such as a light or reduced-fat crust, partially substituting sugar with natural sweeteners like maple syrup or dates, and reducing corn syrup in the filling. Some cooks also experiment with fewer egg yolks or egg whites to manage fat, while adding extra chopped nuts or pureed pumpkin can help maintain texture and richness. Eggnog typically weighs in at around 530 calories per cup, with several grams of protein and notable calcium, but a standard half-cup serving of store-bought eggnog has typically 170–210 calories and high fat and added sugar, according to consumer testing. Homemade versions can be even denser; lightening the base with low-fat milk or non-dairy alternatives, reducing sugar, using pasteurized egg whites, and trimming alcohol can significantly cut calories while preserving sweetness and spiced flavor. Sweet potato casserole is another big-hitter, about 560 calories per serving, with marshmallows and candied nuts often driving the count higher. A traditional serving can approach dessert territory in calories, sugar, and fat, and lighter preparations pair roasted vegetables or plain mashed sweet potatoes with a touch of spices, without marshmallows.

Beverages also contribute substantially to holiday intake. A Peppermint White Chocolate Mocha from a popular coffee chain clocks in around 580 calories per venti, with about 83 grams of sugar and 20 grams of fat. The drink’s sugar comes mainly from white-chocolate sauce and peppermint syrup, and its calories can be trimmed by using fewer pumps of sauce, choosing nonfat, almond, or oat milk, and skipping whipped cream or opting for lighter whip. Downsizing to a grande or tall can also reduce calories significantly. For an even lighter treat, customers can switch to plain or vanilla options with fewer add-ins. Shake Shack’s Peppermint Bark Chocolate Shake, by contrast, weighs in at about 1,320 calories for a 16-ounce cup, reflecting the impact of peppermint bark and chocolate additions. Consumers seeking a lighter option can choose a simpler vanilla or chocolate shake and skip add-ons like whipped cream, fudge, or candy pieces.

Experts emphasize that mindful portions and smarter substitutions can help people enjoy festive foods without overindulging. In addition to swapping to lighter ingredients, nutritionists suggest balancing plates with vegetables and fiber-rich options to promote fullness. For hosts, offering a mix of lighter sides—such as roasted vegetables, greens, or grain-based dishes with vegetables—alongside richer options can help guests customize portions. Hydration and pacing meals also play a role, with some diners benefiting from drinking water before and during meals to ease appetite cues.

Consumers are encouraged to review nutrition information where available and to consider practical swaps that retain flavor while lowering fat and sugar. By planning portions and embracing lighter preparations, the holiday dining experience can be enjoyed with less risk of overconsumption.