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Passover Eating
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Stay healthy and enjoy the holiday
with these tips.
Home Health Care, Private Duty Nursing Services,
and Veterans Aid & Attendant Care
At HealthCall, we provide a wide range of home care and private duty services
to patients throughout Michigan, including:
Dr. Tom Rifai and
Larissa Shain
Special to the Jewish News
0
n Passover, we are surround-
ed by wonderful holiday
food, but the calorie overload
can do damage. Here are ways your
family can eat healthy and still enjoy
the holiday.
Reduce Calories, Salt, Fat
When purchasing kosher-for-Passover
foods, look for those with lower sodi-
um and reduced fat.
Make your own gefilte fish or pur-
chase the low-sodium, low-sugar,
frozen loaf-style variety and season
it with veggies, fresh dill, parsley or
other fresh herbs and spices.
Cut the salt in half, then compensate
with some lemon juice and flavored
vinegars. When making soup, use half
(or less) of the amount of salt called
for in the recipe. Your guests can add
more themselves.
Use grass-fed, pasture-raised meats,
which are typically leaner than grain-
fed.
If preparing dairy dishes with but-
ter or margarine, use half of what the
recipe requires.
Portion Control
Eat something healthy, like some
whole fruit or vegetables, just before
going to the seder meal.
Enjoy and savor your smaller por-
tions, and don't eat too fast!
Allow yourself one board of matzah
— preferably whole wheat — per day,
but enjoy it!
Limit fattier meats to 3 ounces per
serving. If it's lower in fat, eat no more
than 4 ounces per serving. Lean fish
is OK up to 5-6 ounces.
Poach Fish
While baking, broiling and grilling are
good, poaching is best.
Carbohydrates
Carbohydrates can play havoc with
your insulin and blood sugar levels,
and ingesting a lot of refined grain-
based matzah often leads to constipa-
tion. To reduce your carbohydrates
and increase your fiber, eat a potato
(with skin) instead of matzah. To
make a breading for meats, use whole
wheat matzah meal mixed with
ground walnuts and fresh herbs.
Fruits And Vegetables
Fruits and vegetables can help keep
you healthy during the holiday. Try a
veggie kugel. Eat fruits and veggies for
snacks.
Egg Yolks: Moderation Is Key
It's hard to get away from calorie-
dense egg yolks during Passover.
Instead, use a kosher-for-Passover egg
substitute when possible. If none is
available, substitute two egg whites for
every other whole egg used in a recipe.
(For example, if your recipe uses six
eggs, use three whole eggs and six egg
whites.)
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Exercise
Add exercise to remain healthy dur-
ing Passover and all year-round. Take
a walk after dinner. This burns the
fuel/food before it gets stored. If you
already have an exercise regimen, keep
it up.
Dr. Tom Rifai is medical director of
the Metabolic Nutrition and Weight
Management program at St. Joseph Mercy
Oakland in Pontiac. Larissa Shain, RD, is
the program's chief dietitian.
cHPIP
Toll Free: 800.991.9933
Desserts
Desserts are calorie dense. If you're
serving dessert, make only just
enough so there is just one serving
for each person. Best bet: Serve fresh
fruit.
More Tips
• Fill up on vegetables and whole
fruits. (Be careful with dried fruits
and juices.)
• Eat more lean fish than meat
dishes.
• Use whole wheat matzah meal,
olive oil cooking spray and light or
low-sodium tomato sauces in differ-
ent combinations to make healthy
Passover meals.
• Use small amounts of olive oil.
• Matzah balls can be made with
two tablespoons of olive oil, one yolk
for every two egg whites in each half
cup of matzah meal, along with some
seltzer or sparkling water to make
them lighter in texture. Add fresh
chopped dill to the batter to enhance
the flavor.
• For healthier matzah meal, you
can make your own in a food proces-
sor. Li
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