Before the fast:
- Eat regularly throughout the day
- Drink extra water throughout the day
- Avoid salty foods such as sauerkraut, pickles, soy sauce, eggplant
- Avoid spicing your food
- You may have one extra serving of protein at dinner and one extra fruit
- Good fruits to eat before a fast include watermelon, grapes, and pineapple
- Choose brown rice or whole grain noodles for your starch. The Fiber will help to keep you full.
- You may have coconut water and Gatorade/Powerade just choose the 0-calorie options and still drink plenty of water.
- Choose veggies that are high in water content such as cucumbers and peppers.
Extras you may have:
- ONE extra serving of protein at dinner
- ONE extra serving of starch, such as an additional bread or one portion of rice or noodles, etc.
- ONE extra fruit above your daily fruit total
- If you are having two official pre-fast meals, the extras don’t apply to both; but rather to spread out between both meals or use at the second meal which is closer to the fast.
Regarding washing for the meals: When it’s not Shabbos, it’s better to have whole wheat bread or matzah versus challah.
After the fast:
- Drink 2 cups of water (room temperature versus iced cold)
- This is your budget, preferably in this order but you may also switch the order if you wish:
- One complete approved meal
- Up to 3 fruits
- 1 snack
- 1 treat if needed
Remember! You can NOT make up all the calories of one day in a short time span.
If fasting half a day:
When breaking your fast, start with either a breakfast meal or a lunch meal, and then move on to have the rest of the day’s food (minus the meal you skipped)
Yom Kippur and Tisha B’Av- For those whose custom is a meal of bread and egg before a fast:
- Save up for this bread- don’t have bread in your previous meal.
- An egg can be a snack or a protein:
-If it’s part of your meal it’s a protein
-if it’s separate from your meal then it can be a snack
Have an easy fast!
CLLICK HERE for the PDF.