Eating Around The Holidays and Navigating Nutrition
The Jewish holidays are a time for family, celebration, and of course, food. From the festive meals of Rosh Hashanah to the indulgent treats of Chanukah, food plays a central role in bringing people together. However, as delicious as holiday meals can be, navigating nutrition during this time can feel like a challenge. How do you enjoy the traditional and cultural dishes you love while still maintaining a healthy balance?
The good news is that with a little planning and mindfulness, you can savor the flavors of the season without feeling overwhelmed by the abundance of food. Here are some tips to help you stay nourished, energized, and centered throughout the holiday season.
Honor Tradition, But Aim for Balance
Jewish holidays are rich in culinary traditions, with each holiday featuring its own cultural dishes. From matzah and charoset during Passover to latkes and sufganiyot during Hanukkah, these foods are a part of what makes the holidays so special. That being said, it’s important to remember that enjoying these dishes doesn’t have to mean overindulging.
Balance your plate: Try to fill your plate with a variety of foods, including vegetables, whole grains, and lean proteins. For example, if you’re enjoying latkes, pair it with a hearty salad or roasted vegetables.
Watch portion sizes: It’s tempting to go back for seconds, but instead of overloading your plate, consider taking a smaller portion of the heavier dishes and adding more vegetables or fruits to balance out the meal.
Mindful Eating During the Holidays
It’s easy to fall into the habit of eating mindlessly during holiday gatherings, especially when you’re caught up in conversation or the excitement of the moment. Practicing mindful eating can help you enjoy your food more and avoid overeating.
Slow down: Take the time to savor each bite. Notice the flavors, textures, and smells of the food you're eating.
Tune in to your body: Pay attention to how you feel. Are you truly hungry, or are you eating out of habit or boredom? Stop when you feel satisfied—not stuffed.
Enjoy holiday treats in moderation: Whether it’s honey cake for Rosh Hashanah or chocolate gelt for Chanukah, allow yourself to enjoy these foods, but savor them in small amounts.Think about how you feel after you stuff your face.
Don’t Skip Meals Before Big Holiday Feasts
It’s tempting to skip meals or "save up" before a large holiday meal, but skipping meals can lead to overeating later. Arriving at a holiday dinner starving can make it harder to control your portion sizes or resist the temptation of indulgent foods.
Have a balanced snack: Before a big meal, try having a small snack that combines protein, fiber, and healthy fats—like a handful of nuts or a piece of fruit with some yogurt. This will help stabilize your blood sugar and prevent you from overindulging when you sit down to eat.
Eat a light, balanced meal: If you're preparing for a large family dinner, a lighter meal earlier in the day—such as a salad with grilled chicken or a vegetable stir-fry—will help you feel energized without overdoing it
Prioritize Whole Foods and Plant-Based Options
Many traditional Jewish dishes are delicious, but they can also be heavy and high in fat and sugar. Incorporating more whole foods and plant-based ingredients into your meals can help balance out poor options and keep you feeling nourished throughout the holidays.
Vegetables: Include as many vegetables as possible—whether it’s a side of roasted root vegetables or a colorful salad. Vegetables provide fiber, vitamins, and minerals without weighing you down.
Whole grains: Swap out refined grains for whole grains like quinoa, farro, or brown rice. These options are more nutrient-dense and provide lasting energy.
Healthy fats: Olive oil, avocados, and nuts are great sources of healthy fats. Use olive oil in dressings or drizzle it over roasted vegetables. It’s a great way to make your meals more satisfying while supporting heart health.
Make Healthier Swaps Without Losing Flavor
You don’t have to give up your favorite holiday dishes to make healthier choices. Instead, consider making small swaps that reduce sugar, fat, or calories without sacrificing flavor.
Latkes: Traditional potato latkes are a holiday favorite, but you can make them healthier by using sweet potatoes or zucchini instead of regular potatoes. You can also bake them instead of frying them to cut down on excess fat.
Matzo ball soup: For a lighter version of this classic dish, try making matzo balls with whole wheat matzo meal or adding more vegetables to the soup broth for extra nutrition.
Desserts: When making desserts like honey cake or rugelach, consider reducing the sugar and substituting with natural sweeteners like applesauce or maple syrup. You can also add in nutrient-rich ingredients like ground flaxseeds or chia seeds for a boost.
Stay Hydrated, Especially With Festive Drinks
During the holidays, it’s easy to forget to drink enough water with all the festive drinks and meals around. Staying hydrated is essential for digestion, energy, and overall well-being.
Start with water: Before reaching for wine, soda, or other beverages, drink a glass of water. Not only will this help you stay hydrated, but it may also curb your appetite and prevent overeating.
Alternate alcoholic drinks with water: If you’re enjoying wine or cocktails, alternate each alcoholic drink with a glass of water to stay hydrated and avoid overconsumption.
Get Active During the Holidays
The holidays can be a busy time, but staying active is key to feeling your best. Physical activity can help you manage stress, improve digestion, and maintain your energy levels during holiday meals.
Go for a walk after meals: After enjoying a festive dinner, consider taking a walk with family or friends. It's a great way to digest your food, get some fresh air, and bond with loved ones.
Plan holiday workouts: If you have time, try scheduling a light workout during the holidays—whether it’s a quick morning yoga session, a dance workout to festive music, or a family run.
Manage Stress and Set Boundaries
The holidays can also bring their share of stress—whether it’s cooking large meals, navigating family dynamics, or trying to stick to your health goals. Managing stress is essential for overall well-being, and it can also help prevent emotional eating.
Take time for yourself: Set aside moments during the holidays to relax, recharge, and practice mindfulness. Whether it’s meditating for five minutes, reading a book, or taking a bath, prioritizing self-care will help you stay grounded.
Set boundaries: If you’re feeling overwhelmed by food or family expectations, it’s okay to set boundaries. Politely let family members know if you need a break or if you don’t want to partake in a particular dish.
Final Thoughts: Celebrating With Nourishment and Joy
Jewish holidays are all about connecting with family, tradition, and faith—and food is an essential part of that experience. By approaching holiday meals with a mindful, balanced mindset, you can enjoy the best of both worlds: indulging in the foods that make the season special while nourishing your body and feeling your best.
Remember, it’s not about perfection or restriction—it’s about finding balance and enjoying the season with joy, intention, and good health. Chag Sameach, and may your holidays be filled with peace, happiness, and delicious, nourishing food!
With Love,
Tav
