Smart Snacking Over EasterGeneral
by Peita Hynes “eat smart nutrition”
1. Don’t fall into the trap of ‘bulk buying’ Easter eggs.
Just because they are on sale does not mean you need 4 packets. If you are going to buy some, only buy the good QUALITY ones and really enjoy them! The darker the chocolate the more antioxidants, so chocolate with 60 per cent cocoa is a good option.
2. Keep Easter Eggs as a dessert treat.
Eating Easter eggs on an empty stomach will only spike your blood sugar levels and put you on a hunger and energy level roller coaster. Try to eat Easter eggs after having a protein-based or high fibre meal to help balance the sugar spike.
3. Be prepared and stock the fridge.
Have plenty of delicious healthy foods on hand so you don’t automatically reach for the Easter eggs. Find healthy substitutes to chocolate that still satisfy your sweet cravings. Try cacao or cocoa powder to make hot chocolate or smoothies or make fruit kebabs to dip in melted dark chocolate.
4, Try raw chocolate.
Have you tried cacao? It’s chocolate in its raw form and is packed with antioxidants, magnesium, calcium and potassium. Try making these magnesium goodie ball treats for a sweet, nutritious hit.
5. Small hollow eggs are smarter. A big Easter bunny can have 10x more calories compared to the small hollow eggs, portion control still must be practiced. It’s ok to have a little more chocolate than you usually would but try not to go overboard. 1 mini Cadbury Easter egg (solid) is around 150kJ. 4 of these = 20 minute power walk, 15 minute run or a 25 minute bike ride or swim.
6. Don’t feel guilty.
Easter is a special occasion and it is okay to eat some chocolate. Studies have shown that if you deny your food cravings, you are more likely to overindulge later on.
7. Be mindful of extra foods!
Remember that hot cross buns add energy to your diet – a bun should replace 2 pieces of bread, not be consumed in addition to your sandwich!
8. Eat more fish.
Easter is a great time to include more fish in your diet so make sure you get your omega 3’s but avoid your fish being fried, crumbed or battered. Try barbecuing, grilling, baking, opening a can or eating it raw!
Written by Peita Hynes, dietitian/nutritionist at GOG. Peita has 12 years’ experience as an accredited practicing dietitian and is also an accredited sports dietitian specialising in weight management, pregnancy, metabolic conditions and sports nutrition.