Eileen Dutter, R.D.
What comes to mind when you think of Easter? Would it be an Easter basket filled with high-calorie treats, and a meal of ham, buns, mashed potatoes, salads and desserts? Well, you can have both and lose or maintain your weight, too.
Follow these 6 simple steps:
1. Enjoy a healthy breakfast that includes lean protein.
Protein will help control your appetite. Consider these options:
- Veggie omelet
- Yogurt and fruit
- Fruit smoothie
2. Eat fruits or veggies for snacks.
3. Consider a lighter lunch, such as:
- A vegetable salad with lean protein, including a hard-boiled egg, chicken, tuna or cottage cheese
- Soup and half a sandwich
- Mixed fruit drizzled with yogurt or cottage cheese
4. Incorporate lower-calorie items into the main meal.
Eat a baked potato instead of mashed potatoes with butter and sour cream. Add steamed veggies and 4 to 6 ounces of ham. The whole idea is to swap high-calorie foods with low-calorie options.
5. Get active.
Go for a walk or play a game of basketball — just move. Remember, if you weigh 150 pounds, you have to walk a mile to burn off 1 ounce of chocolate.
6. Use portion control.
Have a small portion of those treats in the basket if you really want one. Remember, the operative goal is a small portion. Keep in mind:
- 1 ounce of chocolate = 150 calories
- Each marshmallow chick = 28 calories and all sugar
- 1 solid milk chocolate bunny = 900 calories
- 9 malted eggs = 200 calories
If the treats are tempting for you, you may want to get rid of the Easter basket on Monday. Remember, if it’s not there, you won’t eat it.