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Keeping Your Diet on Track During the Holidays


One of the oldest and most continuously celebrated holidays, Passover commemorates the Jewish exodus from Egypt after years of suffering and slavery. It is the tradition of the Jewish people to remember their ancestors with a big meal! Well, with a few minor changes to the menu, you can still indulge in Passover with all the taste and a lot less fat and calories. What's more, the extra fiber in the healthier version can help to declog all of that matzo meal.

Traditional Meal

  • Matzo ball soup
  • Gefilte fish
  • Brisket
  • Roast chicken
  • Potato kugel
  • Chopped broccoli casserole
  • Tzimmis
  • Chocolate Passover Cake
  • Macaroons

Nutrition Information

  • Calories: 2,086
  • Total fat: 101 grams
  • Saturated fat: 35 grams
  • Cholesterol: 734 mg
  • Sodium: 1,768 mg
  • Dietary fiber: 17 grams
  • Protein: 116 grams

Healthier Meal

  • Matzo ball soup (Substitute kosher olive oil for chicken fat and use seltzer instead of liquid to get your matzo balls fluffy.)
  • Gefilte fish on green salad with lemon and olive oil vinaigrette (Use salmon instead of white fish; it's a great source of omega-3 fatty acids.)
  • Rock Cornish game hens stuffed with dried fruit and tomatoes
  • Sweet potato and carrot tzimmis
  • Artichokes stuffed with herbed matzo
  • Large fruit salad
  • Chocolate Passover Cake

Nutrition Information

  • Calories: 1,575
  • Total fat: 56 grams
  • Saturated fat: 11 grams
  • Cholesterol: 454 mg
  • Sodium: 1,715 mg
  • Dietary fiber: 27 grams
  • Protein: 84 grams

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Excerpted from The Complete Idiot's Guide to Total Nutrition © 2005 by Joy Bauer. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide web site or call 1-800-253-6476.


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