Below are nutritive values of Passover foods:
|Food||Nutritive Value (Calories)||Food||Nutritive Value (Calories)|
|Matzah = 2 slices of bread||160||Serving of Gefilte Fish||180|
|Light Matzah||80||Medium Coconut Cookie||125|
|2 Spoons of Matzah Flour / Potato Flour||80||Medium Peanut Cookie||150|
|1 Medium Kneidlach||80||Small Glass of Wine (approximately 100 ml)||100|
|1 Puffed Rice Cake||35||Glass of Pure Grape Juice||150|
|Medium Potato||100||Small Glass of Sweet Red Wine||150|
|Spoon of Charoset||80||Spoon of Mayonnaise / 2 Spoons of Salad Sauce||45|
|Hard Boiled Egg||80||Plate of Clear Chicken Soup||50|
|Matzah Fried with Egg||280||Serving of Beef (100g) Without Sauce||250|
Note – it is possible to accrue 1,500 calories during the festival meal.
Below are the Ministry of Health’s recommendations for wise nutritional choices during the approaching Passover festival:
- For the festival meal, it is recommended to make correct choices, and in moderate amounts: First course- Fish with sauce (preferably not fried); Meat course- Preferably lean meat, cooked carbohydrates, fresh and cooked vegetables; Fruit-based dessert.
- During the Passover festival, it is recommended to limit meat meals to one per day, with the remaining meals consisting primarily of vegetables, cooked vegetable dishes, fruit, and milk and cheese products.
- Dry white wine is preferable to sweet red wine, and it is recommended that “small” glasses should suffice.
- Drink plenty of water, soda water or low sugar beverages.
- Commence every meal by eating vegetables and drinking water, followed by small servings of fish and/or meat with a small carbohydrate side-dish (rice, potato, sweet potato and the like).
- Final course – it is recommended that a small serving should suffice.
Below are some recommendations and tips regarding possible substitutes for bread during Passover:
One regular matzah contains approximately 160 calories, which is the caloric equivalent of two slices of bread. Because matzah does not make us feel full, we eat more “bread” than on regular days.
- As a substitute for matzah, it is possible to eat other more filling carbohydrates: potatoes and rice (for those communities who include rice in their menu during Passover).
- Passover rolls are available in shops.
- Matzah made from whole wheat, which is more filling, is on the market.
- It is possible to eat light matzah (which contains approximately one half the calories that regular matzah contains), or puffed rice cakes (for those who eat kitniyot [legumes] during Passover).
- For those who eat kitniyot (legumes), it is possible to prepare lentils, hummus (dish based on chick-peas) and beans.
- Potatoes are a substitute for carbohydrate servings for communities who do not eat kitniyot (legumes) and rice. A small to medium sized potato is the caloric equivalent of a slice of bread. It is therefore recommended to curtail the consumption of potatoes with a lot of oil (such as chips). Cooked or oven-baked potatoes are preferable.
During the entire Passover festival, it is recommended to drink plenty of water and to eat plenty of cooked and fresh vegetables, and fruit.
Additionally, it is recommended to take advantage of this time for family excursions in the bosom of nature, and engaging together in sport activities, such as: walking, bicycle riding, ball games and the like.