Dr Jayne Barbour at Flinders University provides expert analysis.

Easter is just around the corner, and the long weekend is a great opportunity to take a well-earned break, relax and catch up with family and friends.

Here are top 10 tips for a healthy Easter break.

1. Start each day with a breakfast rich in protein and fibre for energy, so you aren’t reaching for the chocolate to get a boost an hour later. Omelettes with spinach and tomatoes, or a fruit-based protein shake are great options.
2. Try not to eat Easter eggs on an empty stomach, because this can wreak havoc on your blood sugar levels for the rest of the day.
3. Long weekends and public holidays can sneak up on us, and with many shops closed over Easter you need to make sure you plan ahead and stock up the fridge with plenty of fresh fruit and vegetables.
4. Try to snack on some fruit instead of chocolate or biscuits – or make a fresh salad to help keep your diet balanced over the long weekend.
5. Why not include fish as a healthier option to red meat or sausages over Easter. Try fish tacos, fish topped with lemon, fresh herbs and olive oil then wrapped in foil on the barbeque, or a spicy fish curry.
6. You don’t have to deprive yourself of chocolate, but set a limit. A good way is to limit yourself to a 25g serve of chocolate in one sitting (check the weight: it equates to 8 x Cadbury mini-eggs or 3 x Cadbury hollow hunting eggs, or a quarter of a small Lindt Bunny, or a quarter of a large hollow easter egg).
7. Ask your family to give you dark chocolate for Easter. The darker the chocolate, the less sugar it has and the more antioxidants it is likely to contain. You are also less likely to overindulge on rich dark chocolate than you are with milk or white chocolate.
8. It’s easy to over-indulge in alcohol over a long weekend, so try to have no more than two standard drinks each day.
9. Plan some exercise as part of the long weekend – maybe a bushwalk or a bike ride.
10. Don’t get derailed by one over-indulgent day. Be kind to yourself and try to factor in some healthier choices the following day.