As Chanukah approaches, many of us are looking forward to the joy of lighting candles and savoring treats like latkes and sufganiyot. But how can we celebrate without overloading our bodies, especially when dealing with the changes menopause brings? Recently, on The Eden Center’s Thriving Through Menopause WhatsApp group, someone posed a thoughtful question: How can we enjoy Chanukah’s food traditions while staying mindful of menopause-friendly habits? The following are my practical thoughts to help you enjoy the season (at any age) while prioritizing your health.

With Chanukah looming and our bodies changing, here are a few tips on how to navigate the “oily” season:

  1. Eat normally throughout the day. Do not “save” calories for later. This will place your body under unnecessary stress which could lead to a reduction in your basal metabolic rate, increase inflammation and insulin resistance and will ultimately lead to greater hunger at the Chanukah meal, resulting in a weakened ability to control portions. 
  2. Drink plenty of water throughout the day and at the Chanukah meal itself. We often mistake thirst for hunger. In addition, brain scans on peri and post menopausal women have shown to have more activity in individuals who are well hydrated. Remember the brain is 80% water!
  3. At the Chanukah meal, have adequate amounts of lean protein (¼-⅓ of your plate) and at least half your plate vegetables with as many colours of the rainbow as possible. Should the meal involve latkes, aim to have 1-2 as part of your carbohydrate portion of the meal. Start off the meal with a few mouthfuls of protein and vegetables and then start incorporating the latkes. This will help your body slow down absorption and reduce insulin spikes.
  4. If you are a doughnut lover, decide what doughnuts are worth having and when and where you will enjoy them the most. Plate the doughnut up, sit down, eat it slowly and enjoy every mouthful. Should you wish to taste different doughnuts, cut them up into ½ or ¼ and have a sample of the flavours which jump out at you the most. 
  5. In the event you are in weight-loss mode; aim for a maximum of 2 doughnuts throughout the chag. For weight maintenance and healthy eating aim for 2-4 doughnuts over the 8 days and tune in to your body. Eat them slowly, seated and plated and once you feel satisfied move on. You don’t need to fall into the trap that you need to finish it because it’s there. Remind yourself there will be other opportunities to have them and enjoy the benefits of not feeling stuffed or guilty for feeling as though you have “overdone” it. However, should you wish to finish the doughnut that is also perfectly fine, on condition you enjoy every mouthful!
  6. Be careful not to fall into the trap that a gluten-free or spelt latke or doughnut is a “healthier” choice. Whilst it might offer benefits to IBS sufferers, they are still calorie dense and refined forms of carbohydrate leading to a similar impact on your body than regular ones.
  7. Research healthier latka recipes using a range of vegetables, adding ground chia and/or flaxseeds and using extra virgin olive oil to bake or fry them.
  8. Remember stress management, exercise and sleep will also play a pivotal role in how your body metabolises Chanukah delicacies. Work on resistance training, deep breathing exercises, and going to sleep before midnight where possible.

Chanukah is a time for joy, celebration, and tradition, and it’s entirely possible to enjoy the holiday while being mindful of your body’s needs. By planning ahead, staying hydrated, and making balanced choices, you can savor the season without compromising your health. Wishing you a Chanukah filled with light, laughter, and well-being!

Eliya Greenfield is a passionate and dedicated Israeli registered dietitian with a holistic approach to nutrition and wellness. With a Bachelor of Science in Nutrition, the University Medal and First Class Honours in Dietetics from the University of Sydney, she brings a wealth of evidence-based nutrition knowledge to her practice, focusing on empowering individuals to achieve their health goals through sustainable lifestyle changes. You can learn more about her work here.