Registered Dietitian Provides Tips for Before and After the Fast

By Yehudit Garmaise

With Yom Kippur coming in tonight, we know we should be cutting out caffeine and sipping water throughout the day to prepare ourselves for the fast.

But right before rushing off to hear Kol Nidre, nutritionists say fasters should not try to “store up hydration,” by chugging a lot of water at once, which can overload their kidneys.”

An ideal pre-fast meal is rich in fiber, protein, and fat, said Deborah A. Klein, MS, who has worked as a registered dietitian for more than 25 years.

One perfect pre-fast meal that will keep fasters’ blood sugar on an even keel would be: vegetable or chicken soup, a green salad with strawberries and avocados, chicken, mashed sweet potatoes, and steamed vegetables, such as broccoli, spinach, cauliflower, and chard.

“Plates should always display a variety of colors, which reveal that the foods include a variety of vitamins and minerals,” Klein told BoroPark24. “Choose nutrient-dense foods to get the most nutrition possible per bite.”

“Smoothies blended with cherries, strawberries, blueberries, spinach, banana, parsley and almond milk are also great pre- and post-fast drinks.”

A fiber and protein from a brownie with walnuts make for a filling and satisfying pre-fast dessert.

“Without the need to worry, plan, or think about food, fasting on Yom Kippur helps us to nourish our souls by helping us to focus on our davening and on our families,” Klein said.

After the fast is over, Klein, who wrote “The 200 SuperFoods that will Save your Life: A Complete Program to Live Younger, Longer,” said that fasters should understand that their digestive systems will be a bit fragile as they are “newly-awakened.”

Our bodies are used to resting no more than four hours at a time on normal days, when we eat regular meals, Klein pointed out.

Therefore, for our break-fasts, we should make sure to choose easy-to-digest and nutrient-dense foods that include a balance of carbohydrates and protein.

A perfect break-fast meal would include, fresh fruit, vegetable soup, scrambled eggs, and a carb like pancakes or challah.

For dessert, dark chocolate provides anti-oxidants and provides cell protection from their polyphenols and flavonoids, both of which improve heart health and prevent cancer.

Have an easy, meaningful, and elevating Yom Kippur! G’mar Chasima Tova.