When I think of Halloween, I think of fun childhood memories, pumpkin picking, carving jack-o-lanterns, costume parties, and of course trick-or-treating.
In the United States, Halloween is one of the biggest candy-giving holidays of the year. The National Retail Federation estimates that Americans will spend $2.2 billion on candy for the holiday this year.
Traditional favorites like Butterfingers, Candy Corn, Hershey’s Bars, M&Ms, Twizzlers, Reese’s Peanut Butter Cups, and Snickers continue to be big sellers and are often considered a huge score when filling up a trick-or-treat bag. As a result, healthy eating and snacking habits are often abandoned and replaced with sugar overload.
So, how do you and your family stick to health and wellness goals on one of the biggest candy-giving holidays?
Here are some tips to help you and your family have a healthier Halloween, without depriving anyone of fun.
Before the Holiday
• Have a family discussion. Remind everyone that sweets are to be consumed in moderation. Allow everyone to participate in coming up with a family set of guidelines for a balanced diet and a reasonable limit on the sweets.
• Don’t buy treats in advance. Hold off purchasing any treats until a few days before the holiday, so you won’t be tempted to snack on candy before the big night.
• Buy smaller portions. Look for the “fun-size” bags of treats, low-calorie options, or “100 calorie” packs.
• Don’t buy your favorites. You will be less likely to treat yourself to Halloween candy if you don’t bring home any of your favorites.
• Have a hearty meal. Make sure everyone has a filling meal before going out trick-or-treating or to a party. A nutritious meal will keep you energized for all your festivities, and you'll be less tempted to snack on the collected treats.
On the Big Day
• Use smaller bags or buckets. Collecting candy will go faster, without anyone feeling the need to collect too much.
• Offer healthy Halloween alternatives. Hand out tasty, healthy treats to substitute for candy.
• Skip edible treats. Hand out fun alternatives like glow sticks, trading cards, and neon sneaker laces.
After the Festivities
• Store candy out of sight. Let the family pick a few of their favorites and put the rest away. Limit candy consumption to one piece after dinner or try limiting candy to weekends only.
• Focus on health. When family members are looking for candy, encourage sweet alternatives like fruit, granola, or trail mix.
• Lead by example. Set an example for your family by choosing healthy options to snack on, instead of candy.
There are many mindful choices that can satisfy any sweet tooth while avoiding the dread of sugar overload. Alternative treats and sweets will help you keep all of your healthy habits while never depriving you and your family of fun and great taste. You can find most of the needed items right in your neighborhood market or health food store.
Fun Favorites
Healthy Treats for Kids
• Natural organic juice boxes or water
• Packages of trail mix, raisins, nuts, or dried fruit
• Packages of gluten-free pretzels or cookies
• Packages of popcorn, veggie chips (sweet potato chips), fruit chips (banana chips, apple chips)
• Bite-size, organic, dark chocolate
• Packages of organic hot chocolate mix
• Packaged natural fruit cups
• Packages of organic nut butter with pretzels
• Natural, organic, or raw protein, fiber, or fruit bars
• Organic lollipops
• All-natural bubble gum
• Organic string cheese
Alternative Treat-or-Trick Options
• Stickers
• Glow sticks
• Colorful pencils, pens, and markers
• Trading or playing cards
• Neon sneaker laces
• Fun note pads
• Magnets
• Puzzles
• Fake tattoos
Healthy Party Treats
• Clementine pumpkins
• Banana ghosts
• Tangerine jack-o-lanterns
• Vegetable pumpkin face with dip
• Vegetable cat skeleton with bean dip
• Vegetable scary eyeballs
• Apple and peanut butter scary mouth
• Snow pea scary mouth
• Scary veggie fingers in dip
• Spider deviled eggs
• Strawberry ghosts
Victoria Ann Diaz is a certified holistic health and life coach and graduate of the Institute for Integrative Nutrition. In her Life Balance Health Coach practice, she supports clients with a mindful-living approach to health and wellness. www.lifebalancehealthcoach.com
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