Nutrition Diet: What Are Some Unhealthy Side Dishes?

According to the National Institutes of Health, many restaurant side dishes are loaded with excess calories and sodium, potentially undermining an otherwise healthy meal. Understanding what are some unhealthy side dishes is the first step toward making better nutritional choices at home and when dining out.

Quick Summary

Many popular side dishes are loaded with unhealthy fats, sodium, and refined carbs, including deep-fried foods, creamy casseroles, and processed options. Healthier alternatives often involve different cooking methods like baking or air frying, and swapping ingredients for whole, nutrient-dense foods.

Key Points

• Deep-Fried Danger: Deep-fried sides like French fries and onion rings are high in fat and calories, with healthier alternatives being roasted or air-fried options.

• Creamy Culprits: Casseroles and salads laden with mayonnaise, cream, and cheese add significant saturated fat and calories to a meal.

• Hidden Salt Traps: Packaged and canned sides, such as pickles and certain vegetable juices, can be shockingly high in sodium, impacting heart health.

• Refined Carb Overload: Sides made with white pasta, flour, and processed ingredients provide minimal fiber and can cause blood sugar spikes.

• Cooking Method Matters: Opting for cooking methods like roasting, grilling, or air frying can dramatically improve the nutritional profile of side dishes.

• Smart Swaps Are Key: Replacing unhealthy sides with options like mashed cauliflower, quinoa salad, or fresh roasted vegetables is a simple way to boost nutrition.

The main course often gets all the attention, but the side dishes you choose can significantly impact your meal's overall nutritional value. Many popular options, while delicious, are packed with hidden calories, unhealthy fats, excessive sodium, and refined carbohydrates. Being mindful of these nutritional pitfalls is crucial for anyone on a health-conscious or weight management diet.

The usual suspects: Common unhealthy side dishes

Deep-fried indulgences

Deep-frying adds significant calories and fat to an otherwise healthy food. The oils used, especially if they contain unhealthy saturated and trans fats, increase calorie density and contribute to inflammation and heart disease risk. The crisp, addictive texture is often due to fat absorption, not nutrition.

• French Fries: A classic example, fast-food fries can contain 350-400 calories, mostly from fat. The high sodium content further adds to their unhealthiness.
• Onion Rings: Similar to fries, these are battered and deep-fried, resulting in high levels of fat and sodium.
• Fried Cheese Curds or Mozzarella Sticks: These popular appetizers pack a double whammy of high-fat dairy and high-calorie frying oil, making them a very calorie-dense and unhealthy side.

Creamy, cheesy, and rich casseroles

Many comfort-food casseroles and creamy sides are loaded with high-fat dairy products, processed ingredients, and excessive sodium.

• Macaroni and Cheese: The cheesy sauce, often made with high-fat dairy, butter, and processed cheese, is a major source of saturated fat and sodium. Boxed versions are often even worse, containing excessive sodium and artificial ingredients.
• Potato Salad with Mayonnaise: Traditional potato salad recipes use a creamy, high-fat mayonnaise base, often with added sugar and salt. This turns a potassium-rich potato into a calorie bomb.
• Green Bean Casserole: While green beans are healthy, this dish is traditionally made with cream of mushroom soup and fried onions, which are high in unhealthy fats and sodium.

Salty processed and canned items

Excessive sodium intake is linked to high blood pressure and other cardiovascular issues. Many pre-made or canned side dishes are high in sodium due to preservatives and flavor enhancers.

• Canned Vegetables (without 'no salt added'): Canned peas, asparagus, and other vegetables are often preserved in a sodium solution, dramatically increasing their salt content compared to fresh or frozen alternatives. Rinsing can help, but low-sodium versions are best.
• Pickles: Pickles get their flavor and long shelf-life from being preserved in a salt brine, making them extremely high in sodium.
• Store-bought Sauces and Dressings: Creamy dressings, ketchup, soy sauce, and barbecue sauce are notorious for their high sodium content and often contain added sugar.

Refined carb-heavy sides

Side dishes made with refined grains offer little fiber or nutritional value and can cause blood sugar spikes, which are particularly problematic for those managing weight or diabetes.

• White Pasta Salad: Made with refined white pasta and a high-fat, creamy dressing, this salad is a poor nutritional choice, despite having some vegetables mixed in.
• White Bread Rolls or Garlic Bread: White flour offers minimal nutrients. When slathered with butter and garlic, these rolls become dense with saturated fat and empty calories.

Making healthier side dish choices

Transitioning to healthier sides doesn't mean sacrificing flavor. It's about rethinking ingredients and cooking methods to maximize nutrition and minimize unhealthy additions. The key is to build your plate around nutrient-dense, whole foods.

Here are some better side dish options:

• Roasted Vegetables: Carrots, broccoli, Brussels sprouts, and asparagus are excellent roasted with a little olive oil and herbs for flavor.
• Mashed Cauliflower: This is a fantastic low-carb, low-calorie alternative to mashed potatoes. Steamed cauliflower can be blended with a bit of Greek yogurt, garlic, and seasoning to achieve a creamy texture without the extra starch.
• Quinoa Salad: A protein-rich whole grain, quinoa can be turned into a flavorful side salad with cucumbers, tomatoes, and a light vinaigrette.
• Air-Fried Options: An air fryer can provide the crispy texture of fried foods using significantly less oil. Try air-fried sweet potato fries or Brussels sprouts for a healthier crunch.
• Fresh Salads with Homemade Dressings: Start with a base of leafy greens and add colorful vegetables, nuts, or seeds. Make your own dressing with olive oil, vinegar, and lemon juice to control sodium and sugar.
• Beans and Legumes: Beans, lentils, and chickpeas are excellent sources of fiber and protein. A simple black bean salad with corn and lime juice is a quick and healthy option.

Unhealthy vs. Healthy Side Dish Comparison

Unhealthy Side Dish	Why It's Unhealthy	Healthier Alternative	Why It's a Better Choice
Deep-Fried Onion Rings	High in saturated/trans fats, excessive sodium, empty calories.	Air-Fried Onion Rings or Roasted Brussels Sprouts	Lower in fat, significantly fewer calories. Brussels sprouts offer more fiber and nutrients.
Creamy Potato Salad	Excessive mayonnaise adds unhealthy fats, calories, and sodium.	Herbed Red Potato Salad (No Mayo)	Uses a light vinaigrette instead of heavy mayo, significantly reducing fat and calories.
Macaroni and Cheese	High in saturated fat from cheese and butter, and refined carbs.	Cauliflower Mac and Cheese or Baked Spaghetti Squash	Lower in carbs and calories. Cauliflower version uses a healthier sauce base.
Canned Green Bean Casserole	Cream of soup and fried onions are high in sodium and fat.	Sautéed Green Beans with Garlic and Almonds	Much lower in sodium and healthier fats from olive oil and almonds.

Tips for healthier side dish cooking

1. Roasting and Grilling: These methods bring out the natural sweetness of vegetables and require less added fat than sautéing or frying.
2. Air Fryer Advantage: For those who crave the texture of fried foods, an air fryer is a game-changer. It uses a fraction of the oil for a crispy finish.
3. Go for Whole Grains: Swap white pasta and rice for whole grains like quinoa, brown rice, barley, or farro to increase fiber intake.
4. Embrace Fresh Herbs and Spices: Use fresh herbs, spices, and a squeeze of lemon or lime to add flavor without relying on salt and butter.
5. Read the Labels: When buying canned or packaged goods, always check the nutrition label, especially for sodium content. Look for 'low sodium' or 'no salt added' versions.
6. Make Sauces from Scratch: Creating your own dressings and sauces allows you to control the ingredients and reduce the unhealthy elements often found in store-bought varieties.

Conclusion: The power of a healthy plate

Choosing healthier side dishes is one of the most impactful changes you can make to your diet. While your main protein provides a solid base, the sides can make or break your meal's nutritional profile. By swapping out deep-fried items, creamy sauces, and high-sodium products for roasted vegetables, whole grains, and fresh ingredients, you can significantly reduce your calorie and unhealthy fat intake without sacrificing flavor. These small, intentional changes accumulate over time, leading to substantial improvements in your overall health and wellness. Making conscious decisions about your plate's entire contents, from the main dish to the sides, is a powerful step toward a more nutritious and balanced diet. For more information on making healthy choices, visit the American Heart Association website.

Frequently Asked Questions

Are all potato dishes unhealthy side dishes?

No, not all potato dishes are unhealthy. While deep-fried or cheesy potato dishes are best limited, baked or roasted potatoes with a light seasoning are a nutrient-rich and satisfying side. It’s the cooking method and additions, not the potato itself, that makes it unhealthy.

How can I make mashed potatoes a healthier side dish?

To make mashed potatoes healthier, you can substitute some or all of the potatoes with mashed cauliflower for a lower-carb option. Use a lower-fat dairy option like Greek yogurt or low-fat cream instead of heavy cream and butter.

Is macaroni and cheese always an unhealthy side dish?

While traditional mac and cheese is high in saturated fat and sodium, you can create healthier versions. Swapping refined pasta for whole-wheat, using a cheese sauce with a cauliflower base, or incorporating vegetables can reduce the fat and boost nutrients.

What's a healthier alternative to creamy coleslaw?

A healthier coleslaw can be made by replacing the mayonnaise base with a lighter dressing. Use a vinaigrette made from olive oil and vinegar, or a dressing made with plain Greek yogurt and a touch of mustard to cut calories and fat.

Are canned vegetables unhealthy side dishes?

Canned vegetables are often high in sodium used for preservation. While convenient, it's best to look for low-sodium or 'no salt added' versions. Rinsing regular canned vegetables before use can also reduce their sodium content.

What should I look for on nutrition labels to avoid unhealthy side dishes?

When evaluating potential side dishes, pay close attention to the sodium, saturated fat, and added sugar content on the nutrition label. The percent daily value (%DV) can tell you if a food has a lot or a little of a nutrient, with 15% or more being considered a high amount.

How can I reduce the sodium in my cooking?

To reduce sodium in your cooking, rely less on packaged seasonings and more on natural flavors from fresh herbs, spices, garlic, onion, and citrus. Always taste your food before adding salt, and use low-sodium versions of canned or processed goods.