Dear Jenn,

I look forward to the holidays. Passover is my favorite even though preparations are time-consuming. I have an issue and hope you can help me. I lost weight this year, which significantly improved my health. I worked hard at it. I’m worried about gaining back weight over this upcoming holiday. Even gaining part of the weight that I’ve lost would be devastating. For me it’s hard to take off weight but easy to put it back on. I’ve got to be careful and strict with myself. Any suggestions to help me control my eating and diet for this upcoming Passover. I need a pep-talk!

Sincerely,

Anticipating Pesach Binging

Dear Anticipating Pesach Binging,

Congratulations on losing significant weight over this year. I’m sure you put effort into it. Weight loss is much harder to accomplish than weight gain. This is true for most people; therefore, you are not alone in the matter. I confess, holidays are very hard on the diet. Passover is especially challenging because our diet changes for this holiday. We eat food items that are not eaten during the year and don’t eat products usually consumed. It is easy to mindlessly munch on matzah, which does not seem to fill us up as compared to bread. There is an abundance of Passover food products on the market. While convenient and tempting, they contain high-calorie contents such as tapioca, potato starch and shortening. The Seders, Yom Tov, Shabbat, entertaining guests and the need to prepare lots of food for the holiday—can all add up to a diet disaster! Let’s make sure not to gain weight over this upcoming Passover.

Remember the Calorie Theory

Since you have lost weight over this year, think about how you did it. You must have reduced your caloric intake and hopefully increased your activity by exercising. To have lost weight, you burned body fat and used it to supply your body with energy. This is measured in calories. Every time you burned 3,500 calories, you lost one pound! Therefore, weight gain and loss are directly related to caloric intake and usage.

In my previous columns I discussed tips to help control calorie intake during holidays. See my Jewish Link columns “Shabbat Over-Eaters” (Dec. 30, 2021) and “The Holiday Weight Gain Blues” (Sept. 2, 2021). I offer suggestions of how to reduce caloric intake by preparing meals that are healthy and relatively low in calories. Consume lean meats, remove skin from poultry, and remove excess fat from soups. Fish is a high-quality protein and calorie-friendly. Select low-fat dairy items such as cheese, yogurt and milk. Fresh fruits and vegetables are high-nutrient items that are calorically wise; both are recommended to incorporate in holiday meals and/or for snacks.

Keep in Mind Portion Sizes

Since you reduced your daily caloric intake, you must have been paying attention to portion sizes as well. These two concepts are related. Over Passover, continue to practice these good habits that helped you succeed in the first place. It is not asur (forbidden) to keep track of one’s daily caloric intake, measure portion sizes and/or avoid excess snacking over Pesach. It is a mitzvah to keep yourself out of harm, which can include being careful with your diet.

Here Are a Few Tips

1. At the Seders: Consume the minimum for the mitzvah. Stick to a kezayit of matzah to fulfill the Hamotzi during Yom Tov meals. Consume a small piece of potato or other vegetable of your family’s choice to dip in the salt water. Same for the charoset and other dips. Instead of eating an entire egg before Shulchan Orech, take a slice of egg. Just fulfill the requirements for each mitzvah.
2. The Appetizers: Keep appetizers only to whet the appetite. Have half a bowl of soup or less. A fresh salad with diet dressing helps keep calories in check.
3. The Main Meal: For the main meal, portion your food on your plate and avoid seconds. Eat slowly and mindfully. Drink water or a low-calorie fluid instead of taking second servings.
4. An Emergency Tip: If the meal is lingering and you are tempted to eat seconds or nibble, take a hot tea or decaf coffee. Savor the hot beverage; it will relax you and ward off the urge. Try it!
5. Drink dry wine for the Seder, kiddush or for the Yom Tov meals. Dry wines are lower in sugar and calories, and yummy!

Below are some portion sizes to keep mind:

• 1 matzah (low calorie ones, 90 or 100 calories/matzah available!)
• 1 chicken breast with wing
• 1 chicken leg (drum stick and thigh)
• 3 medium sized meatballs
• 4-6 ounces of lean meat or sliced turkey
• 1 small potato
• 1 cup of fresh fruit salad (best choice for dessert)
• 1 thin slice of cake (if you must)
• 3-4 ounces of soup (hopefully a low-fat one)
• Fresh tossed salad (liberal but control dressings)

Another Important Tip: Food Preparations

I understand everyone wants fancy, tasty dishes over the holiday. It seems like everyone is cooking up a storm. But how one prepares food can make a difference. Personally, I avoid high-calorie, sugary-salty sauces. Best to season foods with natural spices and herbs. Prepare foods with “no sugar-added” cooking wine or juices to enhance flavors and keep products tender. Fresh, lightly dressed vegetable salads are the way to go with appetizers or as a side dish. Kugels made with oils, potato starch or tapioca add calories to meals. Preferably, consume fresh vegetables steamed or grilled, which add color to meals and are healthy and low in calories. And fresh fruit with or without a scoop of sherbet is a calorie-controlled, winning dessert.

Passover: Can’t Exercise, Right? Wrong!

I cannot emphasize enough that exercise and diet are partners in weight control and health maintenance. When overeating at a holiday meal, walk it off. It will help slow weight gain to some extent. Exercise helps keep your body strong and fit. It helps prevent diseases, has beneficial effects on mood, and improves sleep. Exercise boosts metabolism so calories are burned efficiently and weight can be controlled.

It’s important to find a slot of time to exercise even during busy Yom Tovim or Chol Hamoed. Make an appointment with yourself to exercise and don’t cancel it! Exercise should be a priority because good health and longevity are directly related to fitness. All you need is 30-60 minutes to make a positive impact on your health.

Overeating at meals and nonstop nibbling in between meals can be a problem over Passover. It’s hard to control the urge. There is so much food around, and Yom Tov and Shabbat are sedentary days. That’s the reason to take a walk! Get away from the food!

Munching just because food is available and tempting is “emotional eating,” and not “true hunger.” Ask yourself when you feel hungry: “Am I truly hungry or just want to nosh?” Think about how your stomach feels. Does your stomach feel empty or comfortable? Get in touch with your physiological needs and solve emotional ones without food.

Conclusion: The Pep Talk

Passover, as well as other holidays that involve food are hard on the diet and weight. “Anticipating Pesach Binging,” you are already anticipating difficulty and imagining gaining weight over the upcoming holiday. Knowing meals will be challenging, prepare to count calories and control portion sizes. Eat mindfully, letting the brain and appetite communicate. Prepare foods with healthy nutrient-wise herbs and spices. Stick to the minimum for the mitzvah and avoid snacking between meals. Drink adequate fluids like water, low-calorie beverages and dry wines. It’s about self control. You can do it!

Help yourself by exercising. Walk during Yom Tov. Burn the calories!

Chag Sameach!

Yours in good health,

Jenn

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