Navigating Those Pesach Calories: Tips and Food Breakdown

"Calorie intake can spike significantly during Pesach with the numerous meals starting from the Seder night and continuing throughout the holiday," says Mariana Urbakh, head of the Nutrition and Diet Unit at Clalit Healthcare, to Maariv's website. According to her, calorie intake can spike significantly during Pesach with the numerous meals that begin on the Seder night and carry on into Chol Hamoed. So, what are the popular dishes and how many calories do they contain? Urbakh has published a special list.

Let's start with some popular foods from Chol Hamoed through the last day of the holiday. Five walnuts contain around 80 calories. A hard-boiled egg has 70 calories. But what about dinner?

One serving of knaidelach (matzo ball) - about 100 calories.

A serving of fish (gefilte fish) - about 250-400 calories.

A serving of grilled chicken thigh contains about 250 calories.

A serving of beef (about 200 grams, sliced) contains about 300-400 calories (depending on the sauce type).

A serving of goulash (about 200 grams) - about 300 calories.

In a small bowl of fruit compote in syrup - about 160 calories.

Boiled potato - about 70-100 calories.

Clear chicken soup - about 100 calories.

A glass of dry wine - about 120 calories.

A glass of sweet wine - about 162 calories.

A glass of grape juice - about 160 calories.

So what’s the plan? How do you keep the figure during the holiday? Urbakh recommends "not breaking the diet and not removing all limits." She asserts that "it is possible to enjoy holiday foods in moderation. Minimize matzo consumption whenever possible and don’t treat it as an obligatory meal addition. Drink plenty - at least seven to eight glasses of water or diet beverages per day. Avoid snacking between meals and especially distance yourself from Pesach candies."

She also answers the question of substitutes: According to her, prefer rose wine (95 calories per glass) over sweet red wine (170 calories per glass). Additionally, make sure to consume plenty of vegetables instead of high-energy foods.

"During a meat meal, it's advisable to avoid fried foods. Choose low-fat fish (mackerel, salmon, sole, tuna) over high-fat fish (tilapia, Nile perch, trout).

"Moreover, it's recommended to choose a fish with a low weight since it contains less fat percentage, for example: carp weighing up to 300 grams. Avoid adding any carbohydrates to the soup (potatoes, rice, knaidelach, etc.), except for cooked vegetables. Limit the number of 'indulgent meals' held during the holiday and attend only the necessary ones. Use suitable days for family outings in nature or for sporting activities."