Nutrition Notes

Nutrition Notes

By Alice Harrosh

Dear Alice,

I realized this week that there was always one day that would consistently sabotage of all my previous diets: Shabbos. I can feel in control all week, but when it comes to Shabbos I am out of my routine and I really struggle.

Are there any guidelines you can provide me with 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 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 you are conscious of what you are eating. Look for approximately 100-150 calories and less than 3 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 with cake or crackers. I recommended 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. We broke it down to a list of the best and worst so that even if I am away from home I 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 ¾ cup of cholent, 3-4 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 1-ounce bags to carry me over until the end of Shabbos.

Tip of the week: Beware of the big bags of fresh popcorn!! There can be 15-30 servings of popcorn in there!!

Best of 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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