How to Cook Healthy Jewish Food

1. Foods that are high in fat, cholesterol, salt, and sugar should be avoided as much as possible:

   • Whole Milk
   • Heavy Cream
   • Butter
   • Egg yolks
   • Egg noodles
   • Kosher meats with fat that needs trimming
   • Processed breads and pastas
   • Fried foods
   • Breaded foods
   • Desserts - candy, cakes, ice cream, cookies, pastries and pies - these foods should only be consumed after meals.
   • Condensed soups with MSG
2. 2
   Make healthy choices:

   • Fruits and vegetables
   • Garden salads
   • Jewish rye bread
   • Whole grain or whole wheat breads and pastas
   • Lean cuts of kosher meats
   • Yolk free egg noodles
   • Kosher fish
   • Nonfat dairy foods - milk, cream, yogurt, cottage cheese, cream cheese, and sour cream
   • Egg whites
   • Olive oil
   • Honey
   • Fat free soups with lower sodium and NO MSG
3. 3
   If you have a frying pan, get rid of it, because frying the worst way to cook. Frying adds fat and calories to foods, and can cause weight gain.
4. 4
   Go online or buy healthy kosher cookbooks. You can also visit kosher websites for healthy choices for meals.