A Perfect Plan for Pesach

By Aliza Beer MS, RD, CDN

With the imminent approach of Pesach, it is important to begin planning the menu and preparing the kitchen for the eight day holiday. Pesach can be a challenging time for maintaining health goals with the two Sedarim and customs surrounding abstaining from certain foods. Planning properly for the yom tov through meal prepping, portion control, maintaining physical activity and hydration, as well as making deliberate and mindful choices at snacks and meals will enable you to remain healthy and enjoy the chag.

Matzah: During Pesach, it is prohibited to eat chametz (grains that have risen). This includes wheat, oats, rye, barley and spelt, as well as leavening agents like yeast and sourdough. Additionally, Ashkenazi Jews refrain from consuming kitniyot, which are a family of foods that include rice, corn, millet, and legumes. It is also traditional to consume matzah, unleavened bread. During the Sedarim, matzah is required, but on the remaining days, try to keep consumption to a mini- mum. Indulging in too much matzah can also increase your likelihood of developing constipation, due to its lack of fiber content. Keeping matzah to a minimum and maintaining exercise as well as keeping hydrated will encourage healthy bowel movements.

When selecting matzah, be sure to read the nutrition facts label. Wholewheat matzah, for example, contains more fiber and will aid in digestion. Additionally, one round shmurah matzah is two serving sizes of carbohydrates. Since matzah is a carbohydrate, be sure to pair this with other non-carbohydrate foods to make sure you are getting enough protein, vitamins, and minerals with your meals. When consuming matzah in a meal, make it your only carb for the meal. In other words, your sides should not be potatoes but rather roasted or grilled vegetables like burnt broccoli, cauliflower rice, zoodles, mushrooms, peppers, etc., and salads.

Sedarim: In addition to matzah, it is traditional to consume four cups of wine or grape juice during each Seder. When selecting wine, choose one that is lower in alcohol content because alcohol is metabolized as a fat and slows down the metabolism. Since grape juice is naturally high in sugar (even unsweetened varieties are about 150 calories and 36 grams of sugar in one cup!), select a grape juice with a lower sugar content to limit consumption of additional unnecessary sugar. It is vital to avoid going into the Seder hungry as this will make you more inclined to overindulge at this very late meal and go to sleep on a full stomach. Consume a small meal prior to the Seder in the late afternoon, such as a protein and veggie or a hearty soup (yogurt with fruit, eggs/tuna with salad, or chicken soup with veggies and chicken are a few examples). This will help keep you satiated and will maintain your blood sugar levels, so you won’t feel the need to eat an overly large meal when it is finally time to eat.

When eating the Seder meal, it is also important to eat slowly and to chew the food thoroughly. This is a habit you should try to adopt whenever you eat. Consuming food slowly enables your brain to register that your stomach is full and prevent overconsumption. Additionally, maintaining hydration and drinking fluid regularly with the meal will help the food to expand in your stomach and also increase satiety. A good tip is to drink a glass of water before each meal, including the Sedarim, for the water will act as an appetite suppressant and you will end up eating less at the meal. Having a hot beverage such as tea after the meal will also help to settle your stomach prior to going to sleep and also encourage satiety. Since tea is hot, people typically drink it more slowly, allowing one time to consider if they are actually still hungry before indulging in dessert.

Pesach Programs: When going away to a Pesach program, it is important to be mindful about how much you are consuming. Hotels will typically offer a large variety of food and an endless amount throughout the day and night. Try to refrain from consuming additional