As the Jewish High Holidays approach, many people who are trying to maintain a healthy weight are already thinking about how to make it through the holiday season without gaining weight or falling out of their usual eating routine.
But sometimes, the strategies we think will help us actually work against us. Skipping meals, cutting out carbohydrates entirely, or telling ourselves, “I’ll start dieting after the holidays,” can lead us to eat more rather than less — and end up consuming far more calories than we intended.
(Photo: Shutterstock)
We spoke with Galit Snir, a registered clinical dietitian and consultant to Hazera, to examine four common holiday diet myths, separate fact from fiction, and offer practical ways to enjoy a festive holiday meal without losing control.
Myth #1: Skip meals during the day to “save” calories for the holiday dinner
The truth: Skipping meals throughout the day can leave you extremely hungry by the time you sit down to the holiday table.
According to Snir, when we arrive at a meal overly hungry, we are more likely to eat quickly, serve ourselves larger portions and continue eating even after we are full. In many cases, the calories we tried to “save” earlier simply come back at dinner- and sometimes in much greater quantities.
There is also a psychological component. The thought of “I haven't eaten all day, so I deserve to eat whatever I want now” can make it much harder to set reasonable limits.
What should you do instead?
Even on a day when a big holiday meal is planned, try to maintain a regular eating schedule. Have breakfast, eat lunch and include a light afternoon snack so that you don't arrive at the dinner table starving.
Snir recommends starting the day with a whole-grain sandwich or pita accompanied by a source of protein, such as an egg, tuna, sardines or cheese, along with vegetables. Before the holiday meal, a snack such as yogurt and fruit or a slice of bread with a spread can help keep hunger under control.
Myth #2: Dessert is the main problem
The truth: Desserts can certainly be high in calories, but Snir says that a significant portion of the calories in a holiday meal often comes long before dessert arrives.
The challah we nibble on almost without noticing, fried appetizers, salads dressed with generous amounts of oil, side dishes we go back for again and again, and fatty cuts of meat can quickly add up.
If all our attention is focused on dessert, we may already have eaten far more than we planned before we even get there.
What should you do instead?
Start paying attention to what you are eating from the moment the meal begins, including the appetizers, and decide in advance what you really want to put on your plate.
Snir recommends starting with plenty of fresh salads and choosing a light, non-fried appetizer. For the main course, try to fill about half your plate with vegetables, alongside a serving of meat, chicken or fish that isn't fried, plus a carbohydrate-based side.
And what about dessert? There is no need to skip it.
Choose a dessert you genuinely love and take a small portion. And remember: the next bite will taste just like the one before it.
Myth #3: To maintain your weight, you have to give up carbohydrates completely
The truth: Carbohydrates are not the enemy.
It is true that holiday meals can make it particularly easy to overdo them, but for most people there is no need to eliminate carbohydrates altogether. You can include them in your meal and still have a balanced, satisfying and enjoyable dinner.
What should you do instead?
Snir's advice is to decide in advance which carbohydrates are really worth it to you.
Remember that carbohydrates can appear throughout the entire meal: challah at the beginning, perhaps a pastry or bourekas as an appetizer, followed by rice, potatoes, sweet potatoes or other side dishes with the main course.
Rather than sampling everything, choose two carbohydrate options you genuinely enjoy and keep the portions moderate. For example, have one slice of challah and one carbohydrate side with the main course, roughly the size of your fist.
That way, you don't have to give up carbohydrates — you simply choose the ones you really want.
Myth #4: “I'll start my diet after the holidays”
The truth: This seemingly harmless phrase can actually encourage overeating and weight gain.
According to Snir, when we tell ourselves that we'll “get back on track after the holidays,” it becomes easier to let go of the boundaries that normally help us eat mindfully. And when several holiday meals take place over a relatively short period, that mindset can quickly lead to significant weight gain and a prolonged break from healthy habits.
What should you do instead?
There is no need to follow a strict diet during the holidays. But some planning can go a long way.
Before filling your plate, take a moment to look at everything that's being served. Decide what you genuinely want to eat, what you can pass on and which foods simply aren't that important to you.
Start with modest portions and eat slowly, paying attention to your body's signals. If you're still hungry, you can always go back for more.
Don't deprive yourself of a favorite holiday dish or a dessert you genuinely want. Enjoy it.
In fact, consciously choosing the foods you want to indulge in can make it easier to skip the things that aren't really worth it to you.
And most importantly: one meal does not determine whether you gain or lose weight. What matters is what you do consistently afterward — and how quickly you return to your usual routine.
A fresh, festive recipe: Pico de Gallo
A fresh, slightly spicy and refreshing tomato salad that makes an easy addition to a holiday meal.
Ingredients:
- 4–5 medium Maggi tomatoes
- 1 medium onion, finely chopped
- 1 jalapeño, finely chopped and seeded for a milder version
- ½ cup fresh cilantro, chopped
- Juice of 1 lime
- Salt, to taste
Instructions:
- Soak the chopped onion in cold water for about 10 minutes, then drain and rinse. This step is optional, but it helps mellow the onion's flavor.
- Place the tomatoes, onion, jalapeño and cilantro in a bowl and add the lime juice.
- Season with salt to taste, mix well and let the salad sit for about 20 minutes to allow the flavors to meld. Adjust the seasoning if needed.
- The writer is a clinical dietitian