Easter is one of those special times of the year when family and friends get together, sometimes sharing traditional foods that remind us of loved ones.

On good Friday, I like to continue a family tradition - making my Nonna’s traditional “Pinza” - a northern Italian Easter bread. I have such fond memories of making this with my Nonna and can’t wait to spend Friday re-creating the magic with my kids.

My children are super excited already about Easter Sunday, eagerly awaiting the annual Easter hunt which will occur very bright an early on Sunday morning! I know for sure that their consumption of

chocolate this weekend, will far exceed their usual quota….but I’m OK with that.

I’m OK with this, because it’s not an everyday situation. Kids do eat more chocolate and sweet foods than usual over Easter, but I don’t actually have a problem with it – as long as it starts to taper off after Easter. If we look at the big picture, it’s the food that children are eating day in day out, week in, week out during the school term that makes much more of a difference.

How do we help manage the “sugar rush” in our kids over the eastern period? Here are my top 7 tips!:

1. Give them a hearty breakfast every day- this will enable them to start the day well fuelled and reduce the “sugar cravings” too early in the days.

• Eggs on toast

• Avocado or nut butter on grainy sourdough

• Porridge, weetbix

2. Use other foods to help slow down their Blood sugar levels:

Protein - helps to slow down the sugar rush into their blood stream. Think nut butter on toast or crackers, nut bars, yoghurt, cheese and crackers, veggies and hommus, boiled egg, dried legumes.

Fat - helps to slow down the sugar rush into their blood stream. Think avocado, olives, nuts, tuna, olive oil, coconut oil

Fibre: this too helps to slow down the release of sugar into their blood stream - think grainy crackers. fresh fruit, nuts, grainy bread, hommus, pesto, homemade wholemeal muffins/cakes/brownie (see my recipe!)

3. Spread out the treats - allow them to have a certain amount of chocolate in a sitting and then send them outside to run around (and pop the remaining chocolate away for later).

4. Keep out of sight - to reduce the constant request for chocolate, it may be easier to keep the chocolates out of sight - pop them in the pantry rather than having the continual temptation of them sitting around in a bowl all day.

5. Consider an Easter gifts/treats to complement a bit of chocolate - think outside the chocolate square!!!.. means less chocolate overall.

6. Teach the kids how to enjoy chocolate to the MAX - teach them how to eat more slowly, savouring every mouthful and paying attention to the taste/texture when they are eating it. This will honestly help them to be content with a smaller amount. Mindful eating!!

7. Get active – not only helps BSL, but also distracts them from eating more chocolate!! Easter is also a great opportunity for family activity. This could include family walks, bike rides, games of soccer in the park, family basketball, beach cricket or even home-made obstacle courses in the back yard!

Whatever Easter ends up being for your family, I hope it’s a beautiful one! Karina xx

Karina’s DO’s and DON’T’s over Easter:

DO:

• Give them a hearty breakfast to start the day (porridge/ grainy cereal/ grainy bread/ smoothie/fruit)

• If possible, spread chocolate intake out over the day (vs one massive hit!)

• Combine chocolate with other foods high in protein and fibre (to help slow the sugar rush)

• Encourage them to eat mindfully - enjoy chocolate more slowly, savouring each mouthful

• Put left over chocolate out of sight – kitchen cupboards (not in bedrooms)

• Stay active – doing something active every day over Easter

 

DON’T:

• Skip breakfast - otherwise the request for chocolate will come too early!!

• Keep left over chocolate on the counter within easy reach.

• Let kids take their chocolate into their rooms

• Go out on an empty stomach as you are all more likely to overindulge on junk

• Over-restrict kids – this will eventually backfire on you

• Feel guilty, you are all allowed to enjoy some chocolate

Paediatric Dietitian/ Child Nutritionist, Sydney / Brisbane / Adelaide / Perth / Melbourne