As with most holidays, food plays a central role during the celebration of Passover. And with two or three seder meals to attend, maintaining a healthy and balanced diet can become a struggle.
Dr. Daniel Neides, vice chair and COO of the Wellness Institute at Cleveland Clinic, Jayna Chelm, a clinical dietitian in pediatrics at The MetroHealth System, and Adria Myeroff, a registered dietitian and nutritionist at University Hospitals, offer their tips for how to select healthy food options during Passover.
The seder plate
Matzah
While there isn’t a whole lot of nutritional value to matzah, the main problem, according to Neides, is that this unleavened bread can be inflammatory for people who have gluten sensitivity or a gluten allergy. A healthier option could by gluten-free matzah for those looking to reduce inflammation, he said.
Charoset
This sweet dish is a very nutrient-dense item on the seder plate, according to Chelm. The apples contain vitamin D and soluble fiber, the nuts are a plant-based protein rich in vitamins, minerals and fiber, the cinnamon is a powerful antioxidant and the red wine is heart-healthy, she said.
Hard-boiled egg
While eggs have been at the center of much controversy in the dietary world over the years, Myeroff said the current consensus is that eating eggs in moderation is just fine. The egg white is high in amino acids while the yolk is high in iron and fat-soluble vitamins.
“A lot of the current research has shown that eating dietary cholesterol doesn’t necessarily raise your cholesterol as much as saturated fat does, so eggs in moderation are now on the good list,” she said.
Karpas
Parsley, which is often used for the karpas, is rich in antioxidants and high in vitamins A and K, Chelm said. For those who substitute vegetables or a boiled potato, Neides recommends using organic vegetables, which haven’t been exposed to pesticides and reduce the risk of inflammation and toxins.
Maror
Both Myeroff and Neides agreed that the bitter herbs don’t pose an issue as far as nutrition is concerned.
Wine
While four glasses of wine are traditional at a Passover seder, Chelm suggests only consuming an ounce or two of wine per glass. Red wine in particular, she said, is rich in antioxidants and contains resveratrol, which some new studies show may decrease the rick for heart disease.
Neides said the main concern with wine is the added sugar content.
“An average glass of wine only has about 3 or 4 grams of sugar, which isn’t terrible, but with four glasses of wine that adds up to 12 to 16 grams of sugar, which could be a third to half of your recommended added sugar intake for that day,” he said.
The Meal
As for the Passover meal, Chelm suggests using a low sodium broth or stock to make matzah ball soup and to trim away excess fat from brisket. Filling up your plate with non-starchy vegetables is also wise.
“The goal is to make half of your plate vegetables at a meal, which is something that not a lot of people do,” she said. “You get a lot of benefits, like vitamins and minerals, they’re low in calories and very high in fiber, which makes you feel full and satisfied and can help you control how many total calories you eat in a meal.”
Skinless roast chicken or turkey is a nutritious option to serve, Myeroff said, as is salmon. For dessert, she recommends incorporating fresh fruit into recipes.
“There are some good recipes for almond flour cakes, banana cake and pineapple cake. You can also make a meringue tart and fill it with beautiful berries and put non-dairy topping on it with crushed almonds. It’s really high in volume and adding a lot of fruit to it makes it tasty and nutritious,” she said.
Many people will attend two or three seder meals during Passover, which presents a challenge for healthy eating. To keep calories in check, Neides suggests taking three deep breaths before you start eating, putting down your fork and knife between bites and waiting 10 to 15 minutes after finishing the first plate to decide if you’re hungry for more.
“Like any other holiday, we tend to really overeat because the foods are so unique and conjure up so many great memories of parents and grandparents and being a family. The idea is to sample and not have every single item be our main dish,” he said.
“It all comes down to being mindful. If you’re paying attention to what your body is telling you then you will have a tendency to not over eat.”
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