Stuck somewhere in between “treat yourself” and “eat for health”? Finding it hard to eat clean and turn to comfort foods for… well, comfort? You’re not alone.
Scarily, 30-40% of energy intake for Australians was from the discretionary category in 2011-2012 . This is an average accumulated from all participants, so this number may no apply to you, however it does indicate that a majority is consuming too much discretionary treats.
The Australian Healthy Eating for Healthy Adults recommend that these foods should be consumed only sometimes and in small amounts . Servings per day should be between 0-3 serves, depending on your physical activity levels and biologic factors such as height .
What this could mean for you, is that you may reduce your serving size, frequency or food choice. You may feel more at ease with your eating habits. Or you may want to add in a treat to special occasions. See how you feel, and if you are still unsure, improve your knowledge on recommended intake by reading the sources down below. My one key message, is that we eat for two reasons, #1 – to improve our physical health and #2 – to satisfy our mental/social health.
In the lead up to Easter festivities, I attempted with some baking, and it turned out too yummy to keep to myself. So here are my Spiced Sultana Buns.
Cook time – 15 mins.
300g self raising wholemeal flour
7g yeast/ 1 sachet
1/2 cup skim milk
1/3 cup sultanas
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 Tbs castor sugar
1 Tbs brown rice syrup
1 tsp golden syrup
1/4 tsp ginger powder
1 tsp cinnamon
1/4 tsp nutmeg
1. Combine flour, sugar, yeast, spices, baking powder, baking soda, salt and sultanas in a bowl.
2. Melt butter over stove (heat on low). Add milk and syrups. Stir until all combined.
3. Add liquid mix to dry mix. Once combined, add eggs.
4. On a floured bench, knead dough for 10 mins. If sticky, add more flour. Place in a lightly oiled bowl and cover. Place in room temperature for around an hour, or until dough as doubled in size.
5. Heat oven to 180 degrees, on bake.
6. Separate dough into 10 even pieces. Roll into balls and place onto a lightly greased pan. Place pan on middle shelf of oven to avoid the slightly burnt top mine have (oops). Cook for 12-15mins.
7. Serve warm with butter, or take them to work/school as a snack.
 – Australian Bureau of Statistics. Australian Health Survey: Nutrition First Results – Foods and Nutrients, 2011-12. 2014. April 9. [internet]. Available on:
 – Eat for Health. Healthy Eating for Adults. Brochure. Available on:
 – Eat for Health. Educators Guide. Available on: