Shavuot is a holiday of agricultural and local produce, and the traditional foods – dairy products, fruits, vegetables and grains – fit in perfectly with a healthy lifestyle. The Ministry of Health's dietary recommendations are based on the Mediterranean diet, which encourages a varied consumption of plant-based foods alongside low-fat dairy products, and therefore, a large portion of the holiday foods are foods that can, and even should, be incorporated into your daily diet.
Light and nutritious meals based on holiday foods
Meals based on low-fat dairy products, fruits, vegetables, and whole grains are a balanced and nutritious choice. They will provide us with protein, dietary fiber, complete carbohydrates, and good fats, along with a variety of vitamins and minerals – such as B vitamins from grains and calcium from dairy products. Examples of light and nutritious meals:
- Yogurt with oatmeal, fruit, seeds, nuts and a little honey or natural fruit jam.
- Whole wheat pasta with a sauce based on ricotta cheese with roasted vegetables.
- Varied salads with a protein source like tuna or eggs, with the addition of a complex carbohydrate like
Quinoa. - Flour pastries filled with spinach and lean cheeses, accompanied by a light salad.
Changes in appetite and eating habits during the holiday – don't skip meals!
First, it is worth remembering that appetite is not constant, and changes in appetite can happen for many reasons. If we remember that our feelings of hunger and satiety are dynamic and learn to recognize and listen to them, it will be easier for us to behave in a pleasant and balanced manner. And those who still have difficulty maintaining the balance of hunger and satiety mechanisms around holidays or special events should be careful not to skip meals to compensate in advance, or to balance after. This is usually not helpful and causes overeating and compensation. In addition, it is worth preferring to eat mindfully, sitting down, on a plate, slowly and enjoy
From the food.
Let us also remember that food during the holiday is only one component of the special holiday atmosphere.
Especially recommended food combinations among holiday products
Combinations that include protein sources such as dairy products, legumes, fish, as well as lean meats, alongside complete carbohydrate sources such as whole grains, along with fruits and vegetables that provide dietary fiber will form a complete and nutritious meal that will be both delicious and will contribute to a feeling of satiety over time.
Flexibility is the key word
Flexibility is the key. You don't have to choose between "preserving" and "enjoying," you can certainly do both. Some people choose to fill their plate in a measured manner and maintain certain rules even during the holiday, and that's perfectly fine. And some people choose to eat a little differently at one meal or throughout the holiday than they normally do on a daily basis, and that's perfectly fine too.
The main thing is to listen to your body, pay attention to your feelings of hunger and fullness, and remember that maintaining a healthy lifestyle is measured over time, not in a single meal. Even if you have gone too far, you can return to a balanced routine without guilt or extreme measures of "offsetting." In most cases, returning to good habits is all that is needed.
By: Tahal Vishnia, clinical dietitian and general workshop facilitator in Alenas, Haifa District and Western Galilee