1. Replace dairy with dairy-free or plant-based products
a. Soy, almond, hazelnut, coconut milk: Rich in calcium and proteins
b. Rich in calcium, proteins, vitamins and minerals
c. Can help protect against heart disease
d. Less fat and calories
2. Bake instead of fry
a. i.e. Latkes, sufganiyots (doughnuts)
b. Use less oil and/or use natural cooking oils
c. If not bake, at least pan-fry and use natural cooking oil sprays
3. Use healthy oils
a. Choose oils high in omega-3 fatty acids
b. Olive oil, canola oil, vegetable oil, coconut oil
c. Extra virgin olive oil: loaded with antioxidants and healthy fats
4. Choose lean meats
a. Choose the part of the meat with the least amount of fat
b. i.e. Brisket – flat, “first-cut” section
c. Better source of protein
d. Fewer calories
5. Latkes – sweet potatoes instead of white potatoes
a. Heart-healthy
b. Helps control blood sugar & maintain energy
c. Rich antioxidants & fiber (improves digestion)
d. Add some veggies (i.e. yellow squash, carrots, zucchini)
e. Try tzatziki (Greek yogurt-based sauce) instead of sour cream
6. Whole wheat or whole grain instead of white
a. i.e Challah, noodle kugel
i. For kugel, brown rice & quinoa are also good. Add some veggies.
b. Rich in fiber – improves digestion
c. Helps lower cholesterol and blood pressure – reduces risk for heart disease
d. Helps control weight by making you feel fuller longer
7. Unsweetened applesauce
a. Sweetened applesauce has twice the carbs
b. Added sugar provides no nutritional value
c. Add natural sweeteners or spices to unsweetened applesauce for flavor
i. i.e. honey, cinnamon
8. Desserts and pastries
a. Use dark chocolate instead of milk chocolate
b. Higher in flavanols and antioxidants
c. Small amount may lower blood pressure and improve vascular function
d. Not too much – chocolate is still high in calories
e. Rugelach
f. Use no or low-fat cream cheese
g. Whole wheat pastry flour
