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Welcome to Karen Inge

Thank you for visiting my web site! I hope it reflects my passion for nutritious food and you find the right information and practical tips to help make healthy choices. I love your feedback, so please add your comments to articles or follow my tweets or send me an email with your comments and questions.

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Surviving the Easter egg fat trap PDF Print E-mail

easter_eggsYou can eat Easter eggs if you are aiming to lose weight, just not 50!  Watching your diet doesn’t mean you have to forsake the foods you love when it comes to Easter.

Be warned however; to burn off the kilojoules in one 200g milk chocolate Easter egg, you may have to jog for 3 hours to prevent it from adding to your waist line! 

From my years of experience, I’ve collected the following top tips to surviving Easter: choose smaller Easter Eggs; understand Easter foods should be celebrated on one day – it’s not a month long celebration; swap chocolate hot cross buns for regular hot cross buns and once Easter is over, give away all your left over eggs.  You could even suggest your friends give you alternative gifts other than chocolate to help you stay on track with your weight loss goals.

It’s important to balance your treats with healthy food. It’s best not to deny yourself the foods you love; this way you’re more likely to stay on track. You can have your cake and eat it too – just a different kind of cake, one that is portion controlled!

Try and gear your social activities around being more active and having fun. For example, an Easter egg hunt with the family or getting out in the park for a picnic will help burn off those extra treats consumed on Easter Sunday.

Easter survival guide top tips

  1. Size does matter. Buy small individually wrapped eggs instead of the biggest egg you can find! A 100g milk chocolate egg contains about 500 calories (2100 kJ), which can be up to a third of your daily intake if you are trying to lose weight. Unwrapping each egg will help you to eat less in one sitting.

  2. Quality over quantity. Have a small piece of good quality chocolate instead of a large amount of basic chocolate. Choose dark chocolate over milk chocolate as it has a higher percentage of cocoa (70-85%), which will leave you satisfied with smaller portions. Plus, cocoa contains antioxidants which have been shown in research to have a positive impact on heart disease. * refer to figures below

  3. Easter is one day. Celebrate THAT day only: Easter eggs and hot cross buns are for sale months in advance. Avoid turning Easter into a month long binge festival.

  4. two-painted-eggsOnly buy what you need. Don’t eat with your eyes. We often tend to buy more eggs and bunnies and end up with too many in the pantry at home. Write a list of people you need to buy eggs for and stick to it. Don’t include your own name on this list!

  5. Give alternative gifts. Easter doesn’t have to be all about chocolate. Alternative gifts could include fresh fruits, nuts and painted eggs. Non-edible gifts such as books, toys and flowers are great gift ideas.

* Easter treats calorie counts:

  • 2 x mini solid Easter eggs = 300kJ (70 calories)
  • 1 x small hollow egg (20g) = 580kJ (140 calories)
  • 1 x mini Hot Cross Bun (40g) = 460kJ (110 calories)
  • 1 x medium Hot Cross Bun (65g) = 880kJ (210 calories)
Top Tips to Avoid Bunny Bum This Easter

easter_bunnyWith Easter eggs absolutely everywhere, it’s going to take a lot of willpower to resist the smooth texture and delicious taste of chocolate. Make sure you read these tips before you eat the chocolate not after!! 

Pack a punch with a healthy lunch

thumb_chickentwistIt’s a challenge many parents complain about. Finding the balance between a lunchbox that kids will enjoy and one that is good for them. But there are strategies to get it right.


Meet Karen & Listen Live

Karen_3awHigh-profile Accredited Practising Dietitian Karen Inge provides specialist nutrition comments to print media and makes regular TV appearances on lifestyle and current affairs programs. Each Tuesday at 1.00pm she chats about nutrition with Denis Walter and you can log on to listen live on Melbourne radio 3AW. Or, you can listen to previous episodes by clicking on the listen button below.



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Karen’s Fact Sheets can give you the right nutrition and lifestyle tips and information you need. Her Fact Sheets can be downloaded easily to read later at your leisure.

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