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ROSH HASHANA TIPS AND GUIDLINES

By: Rachel Esses

The Meals:
playing with the kids. If you don’t have kids,
- Eat/drink ONLY the minimum required play with someone else’s kids. They’ll
amount of challah and grape juice appreciate it and it will keep you busy.

- Portion your plate. Place ONE protein (or a - Change the flavor in your mouth to let you
combo of two), a small serving of starch know you are done with the meal. Take a
(unless challah is your starch) and lots of piece of sugar free gum or candy, or make
vegetables. With this guideline in mind you yourself a tea for example.
can eat at anyone's table as long as you
portion correctly. Sample menu:
-Breakfast: Regular breakfast OR TAP muffin
- There is often a long stretch between the OR diet cheesecake.
meals. To avoid overeating because of hunger,
make sure to fill up on a healthy nutritious -Meal 1/ Meal 2: 1 slice of challah / matzah,
snack or a light meal ahead of time. Some 1 protein or combination of 2 + vegetables.
examples include: 1/2 cup low fat cottage OR no challah or just a bite of challah and
Bulletin
cheese with fruits or veggies, 1 Tablespoon then a starch such as 1⁄2 cup of rice or a
low fat peanut butter + an apple, fruit baked
smoothie made with skim milk or almond potato or the TAP kugel.
milk if
you’re fleishigs (count the fruits), or any -Through the day: “bank account”, x amount
approved snack or treat. of fruits, 2 snacks and a treat (can be used
in any order, strategically)
- Always try to avoid sitting at the table by a
meal for hours. Distract yourself by Regarding simanim, use symbolically only.
serving, clearing, sitting on the couch or Good Luck!

Rachel Esses is a nutrition counselor at 1-844-TANYA-DIET (826-9234)
Nutrition by Tanya and is the manager of the Wil- Boro Park 3817 13th Avenue
liamsburg location. Nutrition by Tanya offers person- Flatbush 1720 East 14th Street Suite M2
alized and practical weight management and nutrition Williamsburg 146 Spencer Street Suite #2010
counseling to children, men, and women. Nutrition by
Queens 72-38 Main Street
Tanya has locations in Boro Park, Flatbush, Williams- 5 Towns 999 Central Avenue Suite #104
burg, Monsey, Lakewood, Five Towns, Monroe, and
Queens.The office can be reached at 844-Tanya-Diet Lakewood 130 1st Street Suite #203
or info@nutritionbytanya.com. You can also visit nu- Monsey 7 Twin Avenue Basement Suite
Page 1
tritionbytanya.com for more info and inspiring success Monroe Business Center Suite #405 G
stories and photos. Upstate Fitness Factory 36 Forestburgh Road

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