How to avoid the dietary perils of Pessah
By JUDY SIEGEL

The average Israeli gains one to three kilos during Pessah, but overdoing meals - or suffering from digestion problems from matza - is not inevitable, dietitians say. Eating matza is fattening, because a single matza is equivalent to 140 calories, or two pieces of bread, even though its fiber content is much lower.

Just two tablespoons of potato flour or matza meal is equivalent to the number of calories in one slice of bread.

In addition, the amount of fried foods - especially in Ashkenazi diets without pulses - may double during Pessah. Many people also eat coconut, which has 640 calories per 100 grams, and walnuts, which have 694 calories per the same amount.

Sweet red wine and grape juice are also fattening, with 170 calories per standard wineglass; prefer rosˇ (95 calories per glass) instead.

Jerusalem's Bikur Holim Hospital will open a hot line during the intermediate days of Pessah to advise callers on how to eat correctly and not to gain weight. The number is 053-950097 from 8 a.m. to 8 p.m.

The hospital's dietitians advise eating regular meals, instead of depending mostly on snacks. It's important to drink at least 10 glasses of water a day to help the stomach and intestines cope with matza.

Eat a lot of fresh and cooked vegetables and fruit, as fiber helps digestion. Eat slowly and chew food well. Remove fat from meat and skin and fat from poultry. Avoiding additions to soup, like matza balls, Pessah noodles, and kreplach, will help keep your weight in control; you can eat as many vegetables as you wish.

Whole wheat matza and lower-calorie matza are recommended. Fruit compote made from raisins, figs, and prunes aids digestion. Do not exaggerate the number of eggs you consume, but one a day is acceptable. Bake or roast instead of frying, whenever possible.

Most people's digestive systems become constipated from matza, which requires eating a lot of vegetables in their skins. But some people suffer from diarrhea during the holiday and should eat only peeled potatoes boiled in salted water; cooked rice (if they eat pulses); and peeled and cooked apples or carrots until it passes.

People should exercise, or at least walk as much as possible, to expend calories.

Pessah front page