The main drawback of traditional New Year dishes is their high calorie content. For instance, 100 g of mayonnaise, a staple in many classic salads, contains about 700 kcal. To put that into perspective, the World Health Organization suggests daily intakes of roughly 1800 kcal for women and 2400 kcal for men. What can be done at the festive table? It is not realistic to count every calorie during the celebration, so nutritionists recommend savoring the food while trimming portions and swapping heavy dishes for lighter, healthier options.
As explained by Anastasia Efimova, a nutritionist with the Atlas clinic network, the outcome of the feast largely depends on how often and how much of certain foods are consumed.
“Consistently eating very fatty, salty, smoked, or fried foods can lead to unfavorable health effects. Common symptoms after a heavy New Year’s feast include elevated blood pressure, heartburn, shortness of breath, and even newly diagnosed gallbladder issues. It is important to strike a healthier balance in the holiday menu,” the doctor notes.
Yet the entire traditional New Year’s spread is not inherently harmful. The nutritionist spoke with socialbites.ca about the makeup of the most beloved dishes and highlighted which ones should be enjoyed in moderation.
1. Cheese salad
The nutritionist places cheese salad, made with cheese, garlic, and mayonnaise, at the top of the list of potentially unhealthy New Year’s dishes. Cheese itself provides helpful nutrients such as calcium, vitamin B12, and protein, but many cheeses are high in fat, with 100 g of common 50% cheese delivering about 365 kcal and 16 g of saturated fat.
“For people who are sensitive or lactose intolerant, overindulging in cheese can cause bloating or abdominal pain,” the doctor cautions.
In addition to cheese, garlic is a common component that can boost appetite and lead to overeating. Garlic is best avoided if hypertension or gastrointestinal conditions are present.
“This salad, like many New Year’s salads, relies heavily on mayonnaise. While mayonnaise is not inherently harmful, its calories are easy to overcount. Replacing mayonnaise with lighter alternatives in some dishes is a practical option,” Efimova suggests.
2. Cold meats
The nutritionist ranks cold cuts as the second most concerning item on the table. Processed meats have been linked to higher risks of heart disease, certain cancers, and diabetes.
“It remains unclear exactly how much processed meat is safe and whether processing methods such as boiling, smoking, salting, or drying matter,” he explains.
Wrapped meats often contain nitrates and are high in saturated fat and sodium, factors that can raise blood pressure and cardiovascular risk when consumed in excess.
“The more processed meat is eaten, the greater the risk. That said, occasional small portions once in a while are unlikely to cause major harm,” he adds.
3. Herring under a fur coat
Among the top three items considered most burdensome is herring under a fur coat. While this salad carries useful vitamins and minerals, it is also quite rich in calories and heavy to digest.
“Salting the fish to make the mayonnaise-based layer raises sodium content, which can affect blood pressure and may leave you feeling puffy in the morning,” the doctor warns.
4. Olivier
The classic Olivier salad holds the fourth spot. It is not only high in calories and difficult to digest but also bloated with salt and preservatives common on holiday tables.
“Once again, mayonnaise drives calories, with roughly 80% of them coming from fat. A 100 g portion of mayonnaise alone can reach about 700 kcal, all from fat. It is hard to imagine a sauce with such high calories,” the nutritionist laments.
Efimova also notes that food safety concerns rise when preparing large batches of Olivier, so smaller portions cooked fresh reduce the risk of spoilage.
5. Fatty meat dishes
Hot dishes at the New Year feast often feature fatty cuts of meat baked or roasted, landing them in a high-fat category as well.
“The skin of pork and poultry carries the most fat. The crispy crust and inviting aroma are tempting, but a small piece can easily exceed the recommended saturated fat intake,” the doctor warns.
Efimova adds that fatty meats tend to slow digestion, leaving people feeling tired or sluggish as their bodies work harder to process the fat.
6. Jellied meat
A common myth is that bone broth-based jellied meat is healthy and rich in collagen. That belief is only partly true: there is little scientific evidence that jellied meat relieves joint pain, tightens skin, improves digestion, or strengthens bones.
Efimova advises making jellied meat from lean beef and chicken, and, regardless, not to overindulge when many other high-calorie dishes are on the table.