How to Tackle Pesach Snacking This Year — 7 Expert Tips from a Dietitian

Familiar with the "snacking problem" so many of us struggle with? Nir Cohen, a clinical dietitian and consultant for the Ministry of Health’s nutrition department, points to a common pattern: people eating when they’re not actually hungry, but simply out of habit.

To help break this cycle — especially during Pesach, when we’re home longer, cooking frequently, and constantly surrounded by food — Cohen offers seven practical tips to help restore healthy, structured eating habits: 

1. Adopt the Right Mindset

Remember: we are “royalty,” and our eating habits should reflect that. A little dignity at the table never hurt anyone — and it might just help curb snacking.

2. Plan Ahead

As the saying goes, “A strong start leads to a strong finish.”  Stock your kitchen with foods that support healthy choices, not those that test your willpower.

3. Stick to Structured Meals

Breakfast, lunch, and dinner are essential — especially breakfast. Known in the Gemara as pat shacharit, it’s associated with benefits ranging from improved cognitive function to better overall stability throughout the day.

4. Choose Smart Midday Snacks

Allow yourself snacks between meals, but call them “midday snacks” rather than just “snacks” — a small linguistic trick that helps set boundaries. Opt for fruit, a handful of fresh nuts, natural yogurt, and other balanced options.

5. “Pat Besalo” — Be Prepared for Outings

Planning trips during the holiday? Follow the wise advice of the Sages: take food with you! Prepare a light to-go meal or main dish the night before, and pack it in a container or cooler so you won’t be tempted by whatever food happens to be nearby.

6. Avoid Temptation at Home

Yes, we all stock the house with treats for Pesach — but try to limit how much you keep on hand. If it’s not within arm’s reach, you’re far less likely to wander to the pantry… or to the store in the middle of the day.

7. Involve Others

Talk with a partner, family member, or even a close friend about structuring your day and creating a supportive routine. When someone is keeping you accountable — and you know you’ll be reporting back to them — you’re far more likely to stay committed to reducing unnecessary snacking. When the people around you share your goal, success becomes much more attainable.