The donut has long since become the undisputed star of the Hanukkah holiday, which in recent years has been adorned with a variety of high-sugar additions, creams and a variety of fillings and sweet treats. Combined with the candles and the family atmosphere, this is a surefire recipe for overeating.Here are some things that are important for you to know about the differences between fried and baked donuts and how to survive the holiday without unnecessary calories.

Baked versus fried

A deep-fried donut contains mostly simple carbohydrates and does not have a high nutritional value. A standard donut containing jam and powdered sugar has on average between 350-500 calories. The calories in a donut with a lot of fillings and creams can jump and reach up to 1000 calories. And that’s not all – a donut contains between 20-30 percent fat, about 50 grams of carbohydrates and about 5 grams of protein and does not contain nutrients such as vitamins and minerals that are important for the body’s activity. It should be noted that the recommended amount of fat for an adult is between 3-7 servings per day and a normal donut without additives actually contains 1-2 servings of fat. The caloric value of a baked donut is 190 calories, 5 grams of proteins, 3.5 grams of fat (1/3 of a portion of fat).

maintain balance

Here are some tips that will help maintain a healthy and above all balanced holiday:

• Determine in advance how many donuts you intend to eat during the holiday. It’s not easy, but setting the upper limit will help you hold back and deal with the urge to eat without limits.

• Prefer a baked donut without toppings and fillings – a little jam filling can be suitable.

• If you are hosting and celebrating at your home – buy donuts for the number of participants. It is very easy to casually snack on a donut that is sitting unattended on the counter.

• Are there some donuts that catch your eye and you really have to try? Cut them into small pieces and taste a little of each of the pieces.

• Prefer to eat the donuts at events outside the home and thus you will be less tempted to overeat.
• Incorporate additional foods into the meal after lighting the candles, such as: vegetable pies, cut vegetables and salads so that you can snack freely and for the week.
• Be sure to exercise regularly as part of a healthy and balanced lifestyle.

However, as with everything in life – take everything in proportion – a fluffy donut or a warm and indulgent pancake are definitely not the end of the world. Here too – the secret is in balance. Enjoy, indulge, but don’t overdo it. Happy Hanukkah and full of light.

*The writer of the column, Gila Adler, is a nutritionist at Maccabi Health Services in the Lower Jerusalem District