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Rosh Hashanah marks the start of the Days of Awe, a 10-day period that culminates with Yom Kippur. During the High Holy Days, there are different times of feasting and fasting, but it does not have to derail your progress with Calibrate. We’ve got some tips to help support you as you navigate the food pillar during this time. Let’s dig in:

  • Snack smart. Whether you’re hosting or attending a Rosh Hashanah meal, plan to have a healthy protein-packed snack beforehand so you don’t find yourself making less than ideal food choices out of hunger. It can be as simple as veggies and hummus, fruit and cheese, or Greek yogurt and hemp seeds.
  • Reach for the green. Most traditional Rosh Hashanah foods are considered green on the Calibrate Food Triangle (think apples, pomegranates, dates, black-eyed peas, greens, green beans, beets, leeks, chives, scallions, gefilte fish, etc). Just remember to avoid nuts (another green food) during the holiday.
  • Save the challah for later. Eating bread (a fast-digesting carbohydrate) on an empty stomach will flood your body with glucose, causing an overproduction of insulin that leads to weight gain and energy loss. Instead, fill your plate first with foods that contain fiber, protein, and healthy fats to help keep your blood sugar stable, and then go a slice of the spiral loaf.
  • Savor the sweet. Yes, it’s traditional to dip apple slices in honey. And while honey is natural, and less processed than, say, refined white table sugar, honey is still considered an added sugar. So be mindful of how much you’re consuming. Dip gently and focus on appreciating the natural sweetness you’ll find elsewhere in the meal from the apples, pomegranates, dates, and even beets on the table.
  • Stretch your legs. Depending on where you live, Rosh Hashanah can bring with it the last vestiges of summer weather and the beginning of crisp fall feels. If possible, try to fit in a short walk after your meals or spend some time outside.
  • Follow “mostly good.” Remember, here at Calibrate nothing is entirely off limits and it’s always okay to prioritize meaningful or religious food choices. So go ahead and eat celebratory things, such as the challah, wine, honey cake, or matzo ball soup. Just return to your normal the next day. Progress over time is way more important than perfection on a single day.
  • Give yourself grace. If you’re hosting, show yourself some kindness. Cooking a big meal with lots of people can be stressful: Know your boundaries and set yourself up for success by planning and prepping what you can ahead of time.

  • Reflect on your year. Consider using the Days of Awe as a way to grow within your food goal. Be introspective: What has been your biggest blocker on your food journey thus far? What have you learned? How can you continue to grow? The added strength in your faith could simultaneously help propel your success on Calibrate.
  • Hydrate before fasting: Whether or not you follow the Fast of Gedaliah, on September 28, in addition to Yom Kippur, prepare for any water-free fast by drinking extra water at least two days before the fast begins.
  • Don’t skip a pre-fast meal. Whatever you do, don’t think of Yom Kippur as a diet. Passing on the pre-fast meal won’t actually accelerate your weight loss. Instead, it can lead to low blood sugar or dehydration, which may make you feel dizzy or distracted during the long day ahead.
  • Keep your pre-fast meals light yet filling. On Erev Yom Kippur (during the day before the holiday begins) try to keep portions normal and focus on foods that are hydrating as well as full of fiber and protein throughout the day ahead. Pack your Seudah Mafseket with water-rich fruits and vegetables like watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, lettuce, zucchini, celery, tomatoes, bell peppers, cauliflower, cabbage, and grapefruit. Yogurt is also surprisingly hydrating as well. (Bonus: all of these examples are also great natural sources of fiber too.)

  • Break the fast slowly. Twenty five hours is a long time without food or drink. Avoid eating too much, too fast. Instead, start with a small portion of dates, nuts, or even soup, plus water to first help hydrate your body after a long day without liquids. (Try to avoid juice if possible—remember, the juicing process strips away most of the fiber and leaves behind lots of sugar.) In fact, focusing on water first will actually aid digestion and help settle some of your initial hunger cues.
  • Follow fasting with protein, fiber, and healthy fats. While festive brunch foods are common post-fast meals, fast-digesting carbohydrates on an empty stomach will cause your insulin levels to spike and your energy levels to crash. Opt for a Deconstructed Lox Plate, or homemade baked goods like Baked Blueberry Banana Oatmeal Cups or Buckwheat Crepes with Yogurt and Berries, and Nut Butter.
  • Fill your plate once. Add a mixture of foods to give your body a variety of protein, fiber, and healthy fats, and stick to just that. Once you’re done, wait about 20 minutes to allow your stomach to signal to your brain whether or not you are full. If you are truly still physically hungry (Is your stomach still rumbling? Do you feel weak?), go back for a small second helping. 
  • Don’t overdo the water. Your water goal (to drink half of your body weight in ounces each day, up to 120 ounces) can feel daunting during a day of fasting. Be sure to hydrate, but know that it’s okay if you don’t hit your goal on Yom Kippur.