Sukkos the Healthy Weigh by Cindy Wein berger MS, RD

Health & F tness

Sukkos the Healthy Weigh

Cindy Weinberger MS, RD, CDN

Along with the holiday season comes healthy eating challenges. With back-to-back meals of festive delicacies, portion control and self-control are an uphill battle. The good news is that, due to COVID-19 and social distancing, many are once again celebrating yom tov with their immediate families. Since the crowd is smaller and no guests are in the picture, the meals do not have to be as elaborate and can be smaller and more health conscious. (And with some school closures, these is less time to prepare extravagant meals.) However, yom tov meals, even when kept simple, require guidance and nutritional advice. Keep the following tips in mind over Sukkos to help keep the weight gain to a minimum. 1. Menu planning: Preparing a yom tov menu that is elegant, yet low in calories can be a hard balance. The first thing to do is to nix is any fried foods. Schnitzel can be baked instead of fried and still be just as delicious. The more fresh and simple your foods are, the less calories they contain. Sauces are high in calories and sugar. A spice rub over fish, chicken or meat tastes delicious and is a healthier option than heavy sauces. Staying away from kugels is the next big tackle. Roasted vegetables or a fresh salad is the healthiest side dish option. Brown rice, quinoa, sweet potatoes or even whole wheat kasha varnishkas are great starch side dishes. 2. Concentrate on quality not quantity: Don’t eat too much of one food item. Try sampling small amounts of the foods you want instead of taking a full portion. Don’t take a whole piece of brisket, plus a chicken leg, after you already had a whole piece of salmon. Yes, even though these are great sources of protein, it is still too much protein for one meal and contains an abundance of calories. This does not even include the challah and the side dishes, not to mention dessert. My suggestion is to have the full portion of only one protein source – either a piece of salmon or poultry would be the lowest calorie choices – and then have a sliver or a small piece of the side dishes. This way, hopefully all of your “mini” portions will add up to one portion and you won’t overeat. 3. Eat slowly: Before you reach for seconds, wait twenty minutes to see if you are still hungry. It takes time for your brain and stomach to communicate and decide if you are satisfied. 4. Portion control: Make sure your fish and meat portions are not larger than the size of your palm = 1 serving size. 5. Don’t skip meals: On yom tov, people tend to skip breakfast and come to lunch with a big appetite. Starting a meal starving will promote overeating. Instead, eat a healthy breakfast and then a balanced lunch. A small breakfast such as a yogurt, cottage cheese or a banana will help balance your blood glucose and satisfy your appetite until lunch. 6. Smart snacking: Snacking leads to unaccounted for excess calories. Instead of going for the cookies and cake in the afternoon, trying to have an excuse to make an extra bracha of “lei’sheiv ba’sukkah,” choose fruits and fresh vegetables to snack on in between meals. Having a fruit or vegetable platter prepared in advanced and left on the table is a great way to

The more fresh and simple your foods are, the less calories they contain.

ensure appropriate snacking.

7. Drink Water: Alcohol and sugary drinks add much more calories than you think. Yom tov is about the good food; you don’t need to consume more calories through a drink. Drinking water will also help fill you up during meals and limit your food intake. 8. Plan physical activity into your day: The typical yom tov day involves davening, meals, and a good snooze. More often than that, physical activity gets ignored. Including physical activity into your day will make you feel more energized (not dragging your feet to the couch) and will burn off excess calories from your feasts. You can take a walk after the meals, or briskly walk to and from shul. Of course, intense exercise is forbidden on yom tov, yet light physical activity is always advised. 9. Chol Hamoed Trips: Packing meals for chol hamoed trips can be tricky; especially when trying to avoid hamotzei or mezonos food if lacking a sukkah. Healthy on-the-go “shehakol foods” include: • salad with tuna • salad with egg salad • salmon with vegetables • grilled chicken cutlets with vegetables • corn cakes as opposed to rice cakes with peanut butter, cheese or chummus • hardboiled eggs • all fruits – fresh and dried

I wish all of my readers a gut g’bentsched yuhr, chag kasher v’sameach, and a delicious and nutritious Sukkos!

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.