Passover brings with it a festive atmosphere, rich family meals, and days of rest that change the daily routine. While tradition and celebrations are an important part of the experience, it is important to remember that we can enjoy the holiday while maintaining our health and physical well-being. Spring is here, nature is renewing itself, and just like nature – we too can choose renewal and balance.
Setting healthy goals
Every change starts with setting realistic and implementable goals. Instead of setting extreme goals like "I will not taste any sweets during the holidays," it is recommended to set goals like "I will maintain a feeling of lightness and energy even at the end of the holiday meal" or "I will ensure a balanced diet even during the holiday period."
A healthy dish for the holiday
Nutritional balance: At every meal, including the special holiday meal, aim for a balanced distribution on the plate: about a third carbohydrates, about a third proteins, and about a third vegetables. This structure helps maintain a feeling of satiety over time and prevents the feeling of heaviness and fatigue that comes after busy meals.
- Plan ahead: When the table is loaded with a variety of foods, it’s easy to get carried away and try everything. It’s recommended to plan ahead and make informed choices – one serving of protein (meat or fish), one serving of carbohydrates (rice or potatoes), and lots of vegetables and salads. Choose foods that are unique and special for the holiday, so you’ll enjoy a meaningful culinary experience.
- Listening to the Body – Hunger and Satiety Index: Developing awareness of feelings of hunger and satiety is an effective tool for maintaining optimal health. Many of us have difficulty finishing a meal at the optimal satiety point, and instead eat until we feel excessively full.
Imagine a satiety scale:
- At one end: "I wasn't full enough"
- In the center: "Pleasant Satiety"
- Later: "I ate a little too much"
- At the other end: "a feeling of heaviness" or "need to unbutton"
The goal is to end the meal at the point of "pleasant satiety." Even if you don't succeed at one meal, try again.
At your next meal. With practice, you will develop a greater awareness of your body's signals.
Social Eating – Challenge and Solutions
Studies show that in social settings we tend to eat more. Sometimes this happens unconsciously, and sometimes
Due to social pressure or thoughts like "everyone is eating, so I deserve it too."
How to deal?
- Eat according to your body's feelings, not your eyes.
- Check your hunger level before eating.
- Know in advance which foods are especially important to you.
- Be assertive when necessary – it's okay to say "no thanks"
- Thank the hosts sincerely: "The dish was so delicious that I'm already full, thank you very much"
Tips for hosts
As hosts, you can also contribute to the health of your guests. There is no need to load the table with a huge variety of dishes:
- Prepare one serving of meat or chicken, and at most one serving of fish.
- Choose only two carbohydrate side dishes, for example rice and potatoes.
- Offer a selection of salads with simple, fresh dressings
- Serve one or two special desserts
- Use the time saved in the kitchen for family physical activity, such as a pleasant walk.
Holiday foods – healthier
Passover is characterized by energy-dense foods. One matzah contains similar nutritional value to two slices of bread, but is relatively low in fiber, which reduces the feeling of fullness. Passover rolls are denser (without yeast), Kneidlach add carbohydrates to the soup, and many holiday desserts are high in fat.
Practical solutions:
- Choose matzah or rice crispies that are rich in dietary fiber – they also help regulate the digestive system.
- Increase the portion of vegetables and proteins at a meal to create a feeling of satiety.
- Matzah (fried matzah) – limited to the morning of the holiday only
- Kneidlach – make small and limit to two in the soup
- Passover sweets – buy in small quantities or make fresh fruit-based desserts
In conclusion
Passover can be a great opportunity to celebrate not only historical freedom, but also the freedom to choose health. With proper planning, awareness, and listening to your body, you can enjoy all the flavors of the holiday while maintaining a sense of vitality and energy. Happy and healthy holidays!
By Noga Pressman Tal – Clinical Dietitian and Nutrition and Diet Workshop Facilitator in the Haifa District and Western Galilee
