From antioxidants to vitamins and fiber, these holiday favorites offer more than just deliciousness.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Holiday dishes are notorious for being rich, but some have health benefits that may surprise you.
- The ingredients in pies, casseroles and sauces have antioxidants, fiber and healthy fats.
- Savor your favorite foods that come around once a year and enjoy the taste and nutrition.
When November rolls around, it’s time for holiday food to take the stage. Between the pies, cookies, mashed potatoes and bowls of stuffing, the conversation around the table can easily turn into shame-filled exclamations and promises to eat healthy once the new year arrives. But guilt has no place at any table. Healthy eating can coexist with comfort food favorites and tasty side dishes. We asked dietitians to chime in on holiday favorites that have more health benefits than you might realize.
So when you’re loading up your plate this holiday season and wondering about that slice of pie or serving of mashed potatoes, you can feel more confident knowing that these holiday foods actually have a few health benefits to offer.
1. Pecan Pie
Pecan pie may be about as indulgent as the holiday dessert table gets, and dietitians aren’t pretending it’s equivalent to salad, but we also aren’t skipping over the benefits. “No one can argue that pie is a health food, but even super-sweet desserts can deliver nutrition benefits,” says Christine Byrne, M.P.H., RD. The star ingredient, pecans, have a rich, buttery flavor that is perfect for pie. They’re also loaded with healthy fats, antioxidants and polyphenols. They’re even approved for the health claim that eating 1.5 ounces of most nuts (including pecans) per day may reduce the risk of heart disease.
“Not only are pecans great for heart health, but they also can help support healthy digestion and promote fullness due to their fiber content,” says Laney Miller, M.S., RD, LDN. One ounce of pecans has just under 3 grams each of fiber and protein and is a good source of zinc, thiamin, copper and manganese. The fiber, combined with healthy fats, may help you feel more satisfied with a smaller slice than other types of desserts. While dietitians love pecans, a traditional pie recipe does have quite a bit of added sugar. We love these mini pecan pies for a bite-size treat, but go with the classic if it’s your favorite.
2. Cranberry Sauce
Cranberry sauce adds a pop of color and sweetness, along with an antioxidant boost, to your turkey dinner. “Cranberry sauce is rich in polyphenols, specifically anthocyanins and proanthocyanidins, which provide antioxidant and anti-inflammatory benefits and may offer urinary tract support and potential gut and cardiovascular benefits,” says Amy Brownstein, M.S., RDN. In one study, men who had a cranberry powder equal to about 1 cup of cranberries each day for a month had improved blood vessel function, likely related to the high polyphenol content of the fruit.
Canned cranberry sauce can contain over 20 grams of added sugar in just a quarter-cup serving, which is why Whitney Stuart, M.S., RDN, CDCES, recommends going the homemade route if possible. “Making your own with fresh berries, orange zest and less sugar is a healthier option that supports blood vessel function,” says Stuart. But either way, Brownstein says there’s no need to stress over it: “Instead of focusing on the added sugar content of cranberry sauce, think of how it fits with the bigger meal. Remember that the holiday is just one day (or meal) of eating and what matters most is your overall eating habits.”
3. Mashed Potatoes
“Although they suffered some reputational damage in the keto era, mashed potatoes pack plenty of nutritional punch,” says Byrne. A half-cup of homemade mashed potatoes has about 300 milligrams of potassium. “Potassium helps regulate blood pressure, which could be particularly helpful if you’re dealing with high-stress family dynamics over the holidays,” says Byrne. And if you want even more nutrition from your mashed potatoes, leave the skin on when you mash them. The skin holds even more potassium and fiber, giving them an even bigger nutritional advantage.
The real fact you’ll want to keep in your back pocket is that mashed potatoes, even though they’re carbohydrate-rich, aren’t as bad for you as once believed. For over four decades, researchers followed more than 205,000 adults and found that baked, boiled or mashed potatoes were not significantly associated with the risk of type 2 diabetes, while three servings of french fries a week were tied to a 20% higher risk.
4. Green Bean Casserole
Between the cans of condensed soup and crispy fried onions, green bean casserole doesn’t exactly seem nutritious. But remembering that the base is made entirely of vibrant green vegetables does help. “Green beans provide fiber, vitamin K and vitamin C, while mushrooms add B vitamins, selenium and antioxidants, so together they make a casserole that’s more nutritious than its reputation suggests,” says Megan Byrd, RD.
A half-cup of cooked green beans has over 20% of the Daily Value for vitamin K, a nutrient essential for bone health. Higher intakes of vitamin K are associated with a lower risk of osteoporosis in older women, thanks to its role in helping bind calcium to bone and support bone structure and strength.
5. Pumpkin Pie
“Pumpkin pie is one of those foods that instantly signals fall and the holiday season,” says Collen Sloan, PA-C, RDN. “One slice can provide 2 to 3 grams of fiber, and pumpkin provides nutrients like beta-carotene, which the body converts to vitamin A.”
Even store-bought pumpkin pie delivers plenty of this fat-soluble vitamin. Just one slice of store-bought pumpkin pie has 66% of the DV for vitamin A, which supports immune function and healthy vision. If you do make your pie from scratch, use a can of pure pumpkin puree instead of pumpkin pie filling, so you can control how much sugar goes into the mix.
Our Expert Take
The holidays are full of nostalgic, comforting foods that often only come around once a year. While it’s easy to assume these foods offer nothing but pleasure, they often have a few health benefits lurking behind the sugar, salt and cream. Whether it’s the healthy fats in pecan pie or the antioxidants found in cranberry sauce, you can enjoy your favorite holiday foods for their flavor and for the nutrition they offer.