Dear Basya,

I was wondering how to structure my meals on Rosh Hashanah. I know you usually recommend having three meals a day with two delicious snacks in between, but I am not sure how this would pertain to yom tov. In my community we don’t eat our first seudah until 5 p.m.! Please advise.


Stuck on Structure

Dear Stuck on Structure,

Great question! The concept of having three meals a day with snacks in between is to keep your metabolism at its peak and to make sure you don’t come to meals too hungry. Because yom tov doesn’t allow for staying exactly on schedule, I would advise keeping at least the basic metabolism maximizers:

  • Eat breakfast (or a high-protein snack) within two hours of waking up.
  • Don’t go longer than three hours without eating something.
  • Finish eating for the day as early as possible.
  • Stay hydrated! We tend to drink less on Shabbos and yom tov — and this Rosh Hashanah will be right after Shabbos.

If you stick to this sort of schedule you won’t slow your metabolism by going hours and hours without eating, and you will come to your yom tov meals with self-control from not having starved all morning.

Have a wonderful yom tov!



Basya Kovacs is a nutrition counselor at Nutrition by Tanya, and is a co-manager of the Five Towns location. Nutrition by Tanya offers personalized and practical weight management and nutrition counseling for men, women, and children. Nutrition by Tanya has locations in Boro Park, Flatbush, Williamsburg, Monsey, Lakewood, the Five Towns, Monroe, and Israel (coming soon). The office can be reached at 844-TANYA DIET.


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