Endeavour Short Courses

Endeavour Short Courses

By Sophie Scott, Nutrition Instructor and Nutritionist at Endeavour College, who designs short online courses on nutrition through Endeavour Short Courses: endeavourshortcourses.edu.au

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Easter is here, and we all know what that means—chocolate, hot cross buns, and plenty of sweet treats! While it’s tempting to dive into the candy-filled festivities, we can still enjoy all the Easter fun without the sugar overload. With a little creativity and some smart choices, you can keep the joy of Easter alive and well while still giving your body the nourishment it deserves. Let’s dive into how you can make this Easter extra special—without the post-chocolate slump!

🥣 Start the Day with a Power-Packed Breakfast

You’re less likely to stock up on Easter chocolate and buns if you’ve had a wholesome brekkie with a good serve of protein, so make sure the kids start the day right. A breakfast packed with protein and fibre will fuel the day and keep energy levels steady. Try options like yoghurt with fruit and muesli, or rye toast with feta and avocado. This way, you’ll balance a chocolatey Easter diet and ensure some nutritious food is in the system before the sugar onslaught begins.

Try:

  • Yoghurt with fruit and muesli

  • Rye toast with feta and avocado

  • Scrambled eggs and baby spinach on wholegrain toast

A nourishing start sets the tone for a more balanced day – even if the Easter Bunny has other plans!

🍎 Snack Smart Throughout the Day

Don’t let hunger lead to sugar overload. Keep little hands busy with snacks that are rich in fibre and protein, which help keep them fuller for longer and reduce sugar crashes. Throughout the day, serve snacks that provide essential nutrients like fibre and protein to send strong satiety signals to the brain. Try options such as nuts, tuna, yoghurt, fruit, boiled eggs, and whole grain muffins.

Great snack ideas include:

  • Boiled eggs

  • Nut mixes (if age-appropriate)

  • Wholegrain muffins

  • Tuna or chicken wraps

  • Fruit with a dollop of yoghurt

🐰 Alternative Easter Treats (Just as Fun, Way Less Sugar)

Who says Easter treats have to be all chocolate?

  • Dip strawberries in melted dark chocolate for a fruity, feel-good indulgence.

  • Get crafty with DIY eggs made from blown-out eggshells—paint, decorate, and display!

  • Host an Easter egg hunt with a twist—hide little toys, stickers, or fun messages instead of chocolate.

  • Skip the buns and go for cinnamon French toast—sweet, satisfying, and full of protein.

  • Bliss balls made with cacao, oats, and dates are a great Easter bunny-approved alternative that still looks like a festive treat.

🛒 Supermarket Survival: Shop Smart, Not Sugar-Heavy

Temptation is everywhere at the shops during Easter. Avoid the marketing traps and shop with intention.

Tips to stay on track:

  • Make a list—and stick to it, even if there’s a 2-for-1 deal calling your name.

  • Only buy treats for the Easter weekend, not weeks in advance.

  • Leave the kids at home if possible to avoid the “pester power” pressure.

  • Don’t shop while hungry—it’s a fast track to impulse chocolate buys!

Be careful at the supermarket: 

  • Supermarkets are designed specifically for us to buy food we don’t need and in large volumes. Everywhere you turn, there’s specials on chocolate, not just in the chocolate aisle, but on the end caps, the checkout and the areas leading up to the checkout. To avoid overbuying, which can lead to overeating, make a list and stick to it no matter how tempting the 2-for-1 offer is
  • Aim to only buy treats for the Easter weekend. Supermarkets stock Easter food months ahead of Easter, but it will be so much more special if it comes from the Easter Bunny on Easter Sunday
  • Pester power is real – if you can, leave the kids at home when you do the supermarket shop

🍫 Enjoy Treats—Mindfully

It’s totally okay to indulge—just keep it intentional. Quality over quantity is the key.

Try these simple strategies:

  • Choose the best-quality chocolate eggs you can find and savour them slowly.

  • Go mini—mini hot cross buns or hollow eggs satisfy cravings with less sugar.

  • Let each child choose one Easter treat each and hopefully they’ll cherish every bite.

💛 Easter Can Be Fun and Balanced

With a little planning and some smart swaps, you can have a magical Easter that’s just the right mix of treats and nutrition. From protein-packed breakfasts to creative alternatives and mindful shopping, you’ve got this!

Binge eating happens to all of us on some occasions, namely over Easter. It’s ok to overindulge sometimes and eating one too many Easter eggs isn’t cause for concern. It’s when this behaviour becomes a consistent and regular coping mechanism and a bad habit that it can affect mental and physical health. If you want to find out more about the psychology of food, including how to overcome overeating and create healthier habits with food, there are new short online courses on nutrition, food psychology and eating disorders at endeavourshortcourses.edu.au