Dear Alice,

Any tips for the Nine Days, which start this week? 


Sure, check out my Nine Days tips listed below:

Think outside the (macaroni and cheese) box.

    1. Fish: Make it exciting, though. For example, make fish kabobs or fish burgers. Make a kani salad or even make your own sushi. Try a different type of fish instead of the typical salmon and tilapia.
    2. Veggie burgers: Dr. Praeger’s or Morning Star are good selections.
    3. Omelets are not just for breakfast anymore. Get creative by making a shakshuka (Israeli style), for example.
    4. Low-fat cheese: You can make a spinach or broccoli sauté using PAM and add in reduced-fat cheese. Or take a baked potato, top with broccoli, and add cheese on top to melt.
    5. Reduced-fat peanut butter: Spread onto an apple, celery sticks, or baby carrots for a delicious snack/mini meal.
    6. Drink your protein: A cup of milk or a light yogurt can be a protein, so make a smoothie using fruits and either milk or yogurt.

  1. Falafel: Dagim makes frozen falafel balls that are low in calories and fat. Four to five balls count as a protein.

How do you have your mac and cheese?

Measure half a cup of pasta (after it is cooked), add 1-2 oz. reduced-fat cheese and have a lot of veggies with it as a salad or added to the pasta itself.

Note: Whole wheat pasta will keep you fuller longer than white pasta.

Good luck!

Alice Harrosh, is a nutrition counselor and manager at Nutrition by Tanya, with 10 locations plus a brand-new one 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.
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