Tag: healthy eating

Eating Healthier (this week?)

Did you know that this week is Healthy Eating Week? You may not because it seems to be mostly a British thing, although some American organizations have joined in as well.

Eating healthy is kind of an amorphous idea. What exactly does it mean? There are many components: portion size, calorie intake, limiting sweets, eating the right kinds of fats, etc. The goal for Healthy Eating Week is to simply encourage us to try some new healthier foods and also to be more aware of what we are eating. Of course, if we only do it for one week, it is unlikely that we will make any real positive changes in our habits, but it is a start.

What are some strategies for this week (and the weeks, months, and years afterwards)?

  1. Get 5 servings of fruits or vegetables in each day. This will require some planning, but a trip to the grocery store with a list makes it more attainable.
  2. Limit red meats. Stick with lean meats, poultry, or fish for one week. You may even want to try being a vegetarian for a week (as long as it does not entail eating only pasta and pizza).
  3. Control portion sizes. There are many ways to do this: eating more slowly (we stop eating before we have overeaten), hydrate (drink more water and we feel more full), keep a food journal (see just how much you are actually eating!), and actually measure the size of your portions to compare with what the package says about nutrition information.
  4. Find a buddy. It is always easier and more effective to try something like this when you have a partner to encourage you and keep you honest and on track.

If one week works, aim for two. Then keep going. In short order, many people find that they have developed healthier habits. Eating healthier is one of the main building blocks (along with exercise, enough rest, and stress-reduction) that keep us in shape longer.

Have a healthy food week!

Strategies for a Healthier Passover

Springtime is a difficult time for many Jewish people when it comes to eating properly. In the late winter/early spring we celebrate the holiday of Purim with its traditional Hamantaschen pastries; there is also a tradition of sending food packages to friends and family–which can add up to a lot of packages delivered to your home, with the requisite Hamantaschen inside. It is hard to resist all the sweets when they are right there at home.

Passover presents its own unique issues. Foods containing grains that can ferment or contain leavening agents are mostly forbidden to remind us of the bread that was taken out of Egypt; the Hebrews left so quickly that there was no time for the bread to rise and we ended up with Matzoh instead–a flat, unleavened bread pictured above. In addition to this dietary restriction, many people also swap out all their regular dishes, pots, pans, and utensils for special ones used only during Passover that have never been in touch with leavened products. And yet, this is my favorite holiday!

The planning of menus for the Passover Seder feasts often starts weeks (if not months) in advance. Since breads, cookies, cakes, pastas, and pastries in their normal iteration are not allowed on the eight days of the holiday, all kinds of creative substitutes have made their way into the menu for the week. Many of these contain Matzoh or some form of ground Matzoh. There are also special cookies and cakes that can be made Kosher for Passover–or purchased.

Interestingly, many people who fear not having enough to eat during the week given all the restrictions, double-down on these carb-heavy alternatives. In fact, many people eat more starchy foods during Passover than they would during a typical week. If we were to break down a “normal” week’s menu there might be some “carby” dishes, but those who try to eat healthier usually limit their intake. On Passover, though, that all seems to go out the window. Sponge cakes, tortes, biscottis (all altered to follow the dietary rules) fill kitchens in homes where this would not normally be the case for one day–let alone eight days!

How to counteract this? My wife and I put together a menu well in advance. We make sure that the meals are balanced and make use of healthy proteins as well as lots of fruits and vegetables. There is no reason not to make use of lean meats, poultry, and fish. In other words, in putting together a plan for the holiday, to avoid going off the carbohydrate deep-end, try to keep the menu close to what is typically a part of the diet. Do not feel compelled to make dishes that are filled with Matzoh or its derivatives.

Of course, one need not deprive one’s self unneccesarily, but as always moderation is key. This year we did not buy any pre-packaged cookies or cakes. We will prepare some special desserts for the Seder meals, but aside from that there will be lots of fruits and vegetables and healthy proteins.

Wishing everyone a happy, healthy Passover.

PS. Similar strategies exist for Easter and Ramadan for those who celebrate those holidays.