Chocolate rabbit. Jelly beans. Marshmallow peeps. Let’s face it: Most Easter baskets are a sugar crash waiting to happen.
But Easter baskets should not revolve around sugar. With a few smart swaps, you can keep the excitement going and add a little nutrition.
“The goal is not to eliminate medication,” says Bridget Sutherland, RD, a registered dietitian with Hartford HealthCare. “Holidays are meant to be enjoyed. And with a little planning, you can build a basket that includes fun foods and foods that support your family’s health.”
Here are some simple ways to build a healthier Easter basket this year.
1. Start small
Easter candy isn’t going anywhere. But if you keep an eye on the portion size, it should not be overwhelming.
“Choosing smaller versions of treats helps keep sugar and calories in check, without making kids feel like they’re missing out,” says Sutherland. “Choose mini chocolate eggs or snack-sized candies, to provide all the excitement of Easter morning without all the sugar.”
Big chocolate bunnies and big candies can quickly add up to hundreds of extra calories and sugar a day.
“Smaller portions naturally encourage mindful eating,” adds Sutherland. “You’ll find yourself taking smaller bites, and taking your time to savor the treat instead of eating a large chocolate bar.”
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2. Add natural sweet foods
Candy is not just a sweet treat.
“Fruit can be a fun and colorful addition to an Easter basket,” says Sutherland. “And it doesn’t have to be boring. Maybe instead of apples and bananas, you like something that feels a little more special, like cherries or raspberries.”
Chocolate-covered fruit can also offer a middle ground between a treat and a snack.
“Pairing sweet foods with fiber helps support steadier energy levels, without the sugar crash,” notes Sutherland. “It’s a simple way to balance indulgence with nutrition.”
> Related: Nutrition Mistakes You Don’t Know You’re Making
3. Don’t forget protein
No, we don’t mean tofu or chicken breast.
“Protein is easy to overlook when it comes to Easter baskets or holiday treats in general,” says Sutherland. “But you can include snacks like nuts, trail mix or almonds covered in yogurt, to make the basket more filling and balanced.”
A serving of a packet of peanut butter, roasted chickpeas or whole grain snack bars are other creative options.
“When snacks contain a mix of protein, fiber and healthy fats, they tend to be more filling,” added Sutherland. “It can help children naturally digest food instead of eating it all at once.”
Here’s another way to build a healthier Easter basket that feels balanced and satisfying.
> Related: 8 Easy Ways to Curb Your Appetite Without Cutting Out Your Favorite Foods
4. Sneak in some whole grain treats
Not every treat has to revolve around sugar.
“Options like whole grain popcorn, crackers or granola bites can add some variety to an Easter basket,” says Sutherland. “This provides extra fiber and will help your baby grow faster.”
Look for options with colorful packaging to help this feel just as fun as candy does.
5. It’s not all about the food
Sometimes, the best treat isn’t the food.
“Adding small toys or stuffed animals can shift the focus away from food,” notes Sutherland. “Things like jump rope, sidewalk chalk or art supplies can encourage activity and creativity.”
This addition also makes the basket meaningful beyond just one candy morning.
“If the entire Easter basket is food, your kids won’t have anything left to enjoy the next day. But if they have a new toy or a favorite stuffed animal, they have something to enjoy for weeks to come.
> Related: Make Your Grocery Trip Instantly Healthier With These 5 Swaps
6. Or a basket
No matter what’s in your Easter basket, one of the best ways to stay health-focused is by adding some movement to your day.
“On holidays, it can be easy to focus on food. But on Easter, there are plenty of great opportunities to get moving. You can make a fun scavenger hunt for your child to find their Easter basket, or an Easter egg hunt where you can hide some candy, coins or small toys in reusable plastic eggs,” notes Sutherland.
Your kids won’t just practice anymore. It will also bring more excitement.
> Related: 8 Best Fruits for Your Health
Bottom line
Just remember, Easter was never meant to be just about candy. It’s about spending time together as a family.
“Easter baskets offer a great opportunity to bring everyone together for celebration and quality time,” Sutherland said. “It’s not about what’s in the basket, it’s about who’s around it.”
With some wise choices, you can make a healthier Easter basket that still feels fun, festive and full of treats.
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