6 Tips for a Healthy Passover

Contributors: Beth Warren, MS, RDN, CDN
Seder plate - 6 Tips for a Healthier Passover


Pray, drink, eat: it's a typical Passover routine. The Jewish religious holiday often brings with it bigger meals, later mealtimes, sweet treats, socialized eating with loved ones and less physical activity. Rest assured, there are ways to stay healthy during Passover despite its food restrictions.

Choose Whole Grains

Whole grains are fantastic carbohydrate choice for your health because they keep you full and satisfied. Luckily, several whole-grain products are permitted during Passover, including, spelt and whole-wheat matzo, farfel and matzo meal. Quinoa is another increasingly popular — and permitted — food that can be incorporated into your meal served as a grain.

Eat Breakfast

Eating a balanced breakfast may help prevent overeating at later meals. Instead of eating five pieces of matzo with cream cheese on Passover mornings, choose plain Greek yogurt mixed with fresh fruit and a few small pieces of whole-wheat matzo for added crunch. Another great choice comes right off the leftovers of your Seder table: the hard-boiled egg. Or, try an omelet with added vegetables for a great source of protein and fiber.

Aim for Balance

While you may not be able to avoid eating the late-night feast during the Seders, you can aim for balanced meals throughout the day to prevent overeating in the evening. Choose moderate portions of fruit, vegetables, low-fat dairy and lean protein for your meals and snacks to help you meet different nutrient needs for the day.

Plan for Dessert

You don't need to completely forgo treats but be sure you are making a mindful choice and not reaching for more on an impulse. Studies show you eat less when snacks are planned versus an impromptu urge where you may overindulge.

Strategize the Meal

To maintain a balanced, portion-controlled meal, fill half your plate with vegetables and fruit, about one-quarter with lean protein and one-quarter whole grains. And, take your time while eating. By eating more slowly, you give your brain time to register that you are full and satisfied before overeating.

Stay Active

You may find it difficult to get a full workout in during Passover but movement is just as important during holidays as it is every day of the year. Try incorporating activity into your day in practical ways, such as short walks.

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