Maintaining Your Weight During Passover? Yes, It's Possible: 10 Golden Tips

1. The Big Question: How Much and What Kind of Matzah to Eat?

"If we want to be closest to the matzot that the Israelites ate when leaving Egypt," says naturopath Sarah Bar Asher, "we need to know they ate whole grain matzot - the only flour available in their time. After all, there was no white flour, no machines to sift out the bran from wheat, a process that only occurred in the 19th century. More specifically, the Israelites ate matzot from whole spelt flour, the closest to wheat in ancient times, and of course, from organic flour, because there were no pesticides that were invented in the 20th century. So, those who want to resemble the matzot eaten by the Israelites should eat organic spelt flour matzot, which are also healthy.

You can eat one a day (Photo: Flash 90)

"Guarded matzot have a good amount of dietary fiber, while the least good are white flour matzot. There are matzot with wheat bran, which means added bran - but we need the bran as part of the grain (added bran contains phytic acid which causes an accelerated secretion of minerals from the body - calcium, magnesium, and iron).

"Of course, spreading chocolate on the matzah and candies with food coloring are unnecessary. All these gimmicks are unnecessary. It's better to eat the original - simple matzot. Let's not forget that the surface area of the matzah is larger than that of a slice of bread, so if we spread chocolate on a matzah, we're spreading a much larger amount than on a slice of bread."

2. Kneidlach – To Skip or to Eat?

Sarah: "Those who eat gebrochts know the traditional taste of these dumplings associated with Passover. They can be made from whole matzah flour (whole wheat or whole spelt) and it's beneficial. On the Seder night itself, some have the custom of eating chicken soup with kneidlach, but during the rest of the holiday, one can eat rich vegetable soup full of minerals and vitamins, and put a few kneidlach for flavor and tradition - not necessarily a lot, and don't overdo it."

You can do without kneidlach on the holiday (Photo: Flash 90)

3. What About Drinking Wine? Each Glass Equals at Least 100 Calories.

Sarah: "Indeed, you must consider that, for example, drinking the four cups of wine during the Seder night can amount to the calorie intake of a meal - 400 calories. Therefore, eat vegetables and fruits, and fewer calorie-dense foods, and the next day compensate - not by dieting, but by remembering we've had a significant calorie boost - and reduce in other areas."

You can go through Passover - without gaining weight (Photo: Flash 90)

4. How to Balance Your Body? Consume Fruits and Vegetables?

"Absolutely - 3 different types of fruits daily, including the holiday evening," emphasizes Sarah. "A serving of fruit like an apple or 2 small clementines, a cup of grapes (not for diabetics), vegetables of course - the more vegetables, the better. They satisfy and curb hunger and the desire to snack. Vegetables can be consumed in various forms - salad, soup, cooked, steamed, or vegetable sticks, and of course - antipasti, wonderful, tasty, and nutritious - with olive oil which is kosher for Passover."

It's recommended to consume a lot of vegetables and drink water (Photo: Flash 90)

5. What Should Those Who Don't Eat Legumes and Mainly Eat Potatoes and Eggs Do?

"For breakfast, one can eat one whole grain matzah with cheese or avocado, and for the sweet tooth - honey or sugar-free jam," says Sarah and recommends: "For the 10:00 meal, have 2 fruits and a handful of almonds. For lunch, chicken and potatoes, and some have the custom of eating quinoa, which according to some opinions is not a legume. You can vary with sweet potato or Jerusalem artichoke. In the afternoon, have another fruit, and in the evening, a portion of fish/tuna with vegetables."

6. How to Make a Healthy Charoset Without a Lot of Sugar?

Sarah's recipe: 4 peeled and chopped apples, 250 grams of pitted dates (Medjool), 250 grams of black raisins. 2 cups of water, 1/3 cup of ground almonds, a cup of sweet red wine, 3 tablespoons of lemon juice. Place the apples, dates, raisins, and water in a pot. Bring to a boil and then cook for about twenty minutes until the fruits are soft. Drain the fruits and mash them with a fork. Add the almonds, wine, and lemon juice."

7. True, We Are On Vacation, But It's Recommended Not to Abandon Physical Activity.

"Instead of sitting at home 'and grinding' Passover cookies, it's better to walk, and as much as possible," sharpens Sarah. "When we walk, we eat less, we move more, breathe fresh air, see beautiful landscapes, it's an opportunity to move the body. Besides, you can do activities to maintain a fitness routine - it's a matter of awareness and prioritization."

8. Less Frying and Oil: You Can Bake

"For some reason, Passover has turned into a holiday of frying," says Sarah. "Even those who don't fry all year and know that regular oil is unhealthy because it has undergone 'chemical abuse', and of course is fattening - find themselves frying during the holiday. Frying reminds us of childhood tastes and tradition. Anything that can be fried - is fried, whether it's pancakes or matzot. But what does it have to do with Passover? There's no need to fry food. You can bake matzah with olive oil, which can be integrated into the kitchen without ruining health. Baked matzah is very tasty. Even if at first the taste is different - you get used to it, and afterward, you can't go back to eating fried matzah. Frying is really unnecessary, especially when we have seven days of holiday. However, if you're at family meals where fried food is served, try to minimize 'damage' - and taste only a little of everything."

You can bake with olive oil instead of frying (Photo: Flash 90)

9. King of the Holiday - Chocolate: What's the Right Amount and If at All?

"I ask - what's the connection to Passover?", says Sarah. "Chocolate came to us with the discovery of America, really not related to the Exodus from Egypt. We go on trips during Chol Hamoed, we don't want the food to spoil, and spreadable chocolate doesn't spoil, so it's convenient. But you can spread jams without added sugar or artificial sweets or honey that hasn't been heated. Alternatively, avocado is also in season. You don't have to eat matzah with chocolate, especially since it turns out we eat a lot of chocolate."

10. Advice for People Suffering from Constipation? And Is Drinking Soup Recommended?

Sarah: "There's no connection between constipation and Passover, and in principle, it's really unnecessary to suffer from constipation. If you eat one matzah a day from whole wheat, and don't 'grind' all day - there's no reason for constipation to occur. Of course, it's recommended to move, to get the blood flowing, to drink water, and to consume vegetables and fruits that activate our digestive system. There's no reason to suffer from constipation during the holiday unless you eat a lot of matzot, drink less water, and don't move. Whole wheat matzot (whole spelt or whole wheat) do not cause constipation. Besides, for every matzah you eat, you should drink a glass of water, and besides, drink water or herbal tea, not sugary drinks that cause constipation. You can do sit-ups that massage the upper and lower abdomen and speed up bowel activity. If someone can't eat matzot because they really make them feel bad - they can eat the matzot during the Seder night, and during the rest of the holiday manage with other substitutes."