Dear Alice,

I realized this week that there is always one day that consistently sabotages my diet - Shabbos. I can feel in control all week, but when it comes to Shabbos, since I’m not in my routine, I really struggle.



Dear Devorah,

Try to stick to the following guidelines when choosing what to eat on Shabbos:

Friday Night:

The Friday night meal should be as similar as possible to a normal weekday meal in terms of calorie intake. This means:

Starch: Replace your normal starch with a slice of challah. Keep in mind that a slice of challah should be approximately the size of a slice of bread!

Protein: Protein should also be portion controlled, so a slice of fish and a small piece of chicken would be about right.

Fats: Filling up on dips and adding dressings to salads can add hundreds of unnecessary calories to your meal. A tablespoon of dip (or three teaspoons of three different dips), and a tablespoon of light salad dressing is a good amount.

Vegetables: Vegetables are unlimited! This is the best way to fill up at any meal, and especially at a Shabbos seudah. Vegetables from the soup, fresh salads, and roasted or grilled vegetables are all great options.

Dessert: The ideal dessert is something portion-controlled, with the calorie information on the packaging, so that you are conscious of what you are eating. Look for approximately 100-150 calories and less than three grams of fat. Alternatively, a small bowl of ices or a cup of compote makes a great dessert.

Shabbos Day:

Lots of people like to start their Shabbos morning with a mezonos, such as cake or crackers. I recommend finding an option that allows you to keep this routine, while still keeping calories and fat in check. There are a variety of lower calorie, low-fat, high-fiber baked snacks on the market that taste delicious but won’t negatively affect your weight.

The Shabbos day seudah offers a variety of options. Here is a list of the best and worst options, so that even if you are away from home, you will be able to choose well.

Best: Fish, eggs, cholent, chickpeas, cold cuts, sugar-free cucumber salad, fresh salads, ices, or compote.

Worst: Chopped liver, potato kugel, coleslaw, kishke, pareve ice cream, cake.

The ideal Shabbos seudah would include a slice of challah, a few ounces of fish, about three quarters of a cup of cholent, three or four slices of cold cuts, and a good amount of vegetables. On Shabbos afternoon, some great options are fruits and portion-controlled snack bags like popcorn and pretzels in one-ounce bags, to carry you over until the end of Shabbos.

Alice Harrosh, Alice Harrosh is a Nutrition Counselor and Manager at Nutrition by Tanya, with 12 locations, including one on Main street in Queens! Alice knows that making healthy choices is not always easy, as she has been through the struggle herself. As an optimistic person, Alice’s favorite quote is: “It’s never too late to start eating better. If you have a bad morning, make it a better afternoon.” For more information on Nutrition by Tanya or the TAP (Tanya-approved products) food line, please visit  or call 844-Tanya-Diet (844-826-9234). For daily tips and inspiration, you may follow @nutritionbytanya on Instagram.