Everyone enjoys a treat occasionally, but it is the size of the treat that matters, says nutritionist Susie Burrell. And, eeek, you might be a tad surprised to discover just how many kilojoules in Easter eggs and hot cross buns there really are.
But Susie isn’t!
“Chances are that you have had a couple of mini Easter eggs (or packets) or enjoyed a few Hot Cross Buns already, especially since they have been available since the week after Christmas!” says Susie, who is also mum to twin toddlers, Gus and Harry.
“Now there is nothing wrong with enjoying celebratory foods. In fact, indulging occasionally in festive treats is a part of normal, healthy eating. The issue is when Easter or any holiday period becomes an excuse for mindless overeating which inevitably leads to weight gain over time.” The key, says Susie, is keeping treats small and portion controlled. Here’s some of Susie’s healthy tips to enjoy Easter without the few extra unnecessary kilos to match …
- No more Hot Cross Buns until Good Friday – I mean it!
- One special egg on Easter Sunday
- Give away the extras
- More exercise
- One food show bag
- Enjoy your treats… but see how much activity you need to do after!
Related: How Much Sugar Is Your Child Eating? What’s Healthy, What’s Not
Do I get two because I have a bun in the oven? Image: Metal Egg Basket in white by Morgan & Finch available at Bed, Bath N’ Table.
“The average daily kilojoule intake recommended for women aged 19-30 is 8400^ kilojoules, or 8000^ kilojoules for women 31-50, according to Nutrition Australia.”
How many kilojoules are in your Easter eggs and hot cross buns?!*
| Eggs Selection | Kilojoules (kJ) | Fat | Exercise Units |
|---|---|---|---|
| 200g Easter Bunny | 3740kJ | 50g fat | 2 hrs of running |
| 2 Caramello Eggs | 500kJ | 6g fat | 15 min rowing |
| 1 Crème Egg | 718kJ | 6g fat | 45 min fast walking |
| 100g Deluxe Bunny | 2270J | 33g fat | 2 cycle classes |
| 3 mini eggs | 560kJ | 7.5g fat | 15 min skipping |
| Small hot cross bun (no butter) | 600kJ | 2g fat | 30 min swimming |
| Large hot cross bun with butter | 1200kJ | 10g fat | 30 min jog |
| Choc chip hot cross bun | 1100kJ | 9g fat | 1 Zumba class |
A sugar rush in a basket… Image: Paper Egg Collecting Basket by Morgan & Finch available at Bed, Bath N’ Table
Related: Are Wraps Healthy? The Results Are In
The Post-Easter Relapse
All that chocolate weighing you down?
“The period after Easter tends to be one of the key times things fall off the rails with our diet and exercise regimes,” according to Susie. “Early morning workouts are replaced with extra doona time; diets filled with salads and fruit are replaced with pies, curries and plenty of chocolate … And the extra winter clothes can easily cover the extra kilos! Make a commitment now to keep focused with your diet and exercise regime over the next few months. This commitment now will save you much extra work later in the year!”
No one is saying you can’t have the butter, but just go easy … Image: Bunny Spreader in white by Morgan & Finch available at Bed, Bath N’ Table
Need a little helping hand?
Hop along to Susie’s super healthy website, Shapeme.com.au, for inspiration, free recipes, weight loss plans and more. Susie is one of Australia’s leading dietitians and author of three books: Losing the last 5kg, Lose Weight Fast and The Monday to Friday Diet. Susie is also the resident nutritionist on the Channel 7 top breakfast program Sunrise, regularly appears on Today Tonight and can be hear weekly on 2GB. Susie also writes health stories for Australian Women’s Weekly, Women’s Fitness, Woman’s Day, That’s Life, Men’s Fitness, Bicycling Australia and at www.taste.com.au. *Source: Susie Burrell Shapeme.com.au
