HEALTHY FAMILY
Spooked by Sweets?
Here’s how to make Halloween healthier without
cutting out the candy completely.

BY CHRISTINE JU, MS, RDN, LD
JENIFOTO / ISTOCK / GETTY IMAGES PLUS
I t’s inevitable if you’re a parent: Costco-
sized bags of candy sitting in your house
well before Halloween, taunting your
kids every time they pass by. A fun-size
Snickers here, some Swedish fish there ...

What’s the harm? We want our kids to have
magical childhoods, and holiday traditions,
including eating Halloween candy, are a big
part of that.

However, we also want to teach them healthy
habits. Luckily, most dietitian nutritionists will
tell you there isn’t real harm in a piece of candy
here and there. But how much is too much?
What’s the right balance? And how can we help
our kids enjoy Halloween to the fullest without
overdoing it on sweets?
If you’ve ever asked yourself these
questions, you’re not alone. My colleagues and
I get these questions from parents all the time.

Here are strategies that have worked for some All that running around makes for thirsty kids
of our clients and their families:
(and parents!), so a hydrating option along the
trick-or-treating route is a nice alternative. The
first year I did it my kids were embarrassed to
Buy candy as late as possible.

When we buy Halloween candy early, the be “that” house, but after seeing how thrilled
chances of our kids snacking increases. And kids were to receive something to drink, they
when the snacking becomes an everyday quickly changed their minds.

occurrence, it can quickly become a habit
that sticks well after Halloween. However, if Pick candy with other nutrients.

it’s not in the house, it’s not available to your All candy is loaded with sugar, but some offer
family. So do yourself a favor and wait to buy other nutrients as well. If they’re consuming
your Halloween candy until the day before or the calories, they may as well get a little protein
morning of.

and fiber, too! Candy with nuts, such as Peanut
M&Ms and Snickers, are better choices than
strictly sugar options like candy corn or jelly
Make access to candy
beans. And dark chocolate is healthier than
more difficult.

When you do bring it home, keep the candy milk chocolate.

somewhere that makes access more difficult.

The trunk of your car, the garage or the guest Eat before you treat.

room are great places for safekeeping. And On Halloween, make sure your kids have a
make it a point not to open the bags until trick- healthy meal before heading out for trick-or-
or-treating begins!
treating. The more real food they eat to fill their
bellies, the less candy they may eat later on. At
the very least, a good meal will fuel the evening.

Buy non-candy treats.

Glow bracelets, small Halloween-themed toys,
super balls and card games are great items to Give it away.

distribute instead of candy. I like to give out low- When my kids were young, I introduced
sugar juice boxes and small bottles of water. the idea of the Switch Witch, who came to
the house while they slept, swapped their
Halloween candy for a small gift and then
donated the candy to the troops. Now that
they’re a bit older, they know there isn’t a
Switch Witch, and they’re even proud of their
contribution to our Nov. 1 candy donation.

Also, it’s okay to let your kids keep some of
their favorites — 10 pieces or so — that they
can eat over the next handful of days.

Enjoy the holiday.

Perhaps the most important thing to remember
is to enjoy Halloween. Don’t worry too much if
your kids have more than their share of candy
— it happens! The last thing you want to do is
associate shame or other negative feelings with
this super fun holiday. So, let them enjoy that
piece (or two) of candy and make some lasting
memories! n
Happy Halloween!
Christine Ju is a registered dietitian nutritionist and
co-founder of Good Food Nutrition Group in Washington,
DC. Her work includes nutrition counseling for disordered
eating, weight management and pediatric nutrition. Ju
also teaches nutrition and health promotion at American
University as an adjunct professor.

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