WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
With Halloween around the corner, there are sure to be many treat-filled activities on your calendar. From fall festivals to pumpkin patches, school parties and, of course, trick-or-treating, October provides plenty of opportunities for our children to enjoy sweets. As a parent to a 3-year-old and a Registered Dietitian, this time of year can feel hard to navigate. Balancing teaching healthy habits while keeping these occasions fun for our children can seem overwhelming.
Let’s dive into how to minimize sugar at all the parties and events while still having happy kiddos. In this blog I’ll cover feeding before you go, low sugar swaps, creating a plan ahead of time and other tips like movement and hydration.
Fill Up Before Heading Out
A good rule of thumb is to feed your child a balanced meal before leaving the house. Kids are less likely to overindulge if they’re already full. This means less candy or other sweets eaten during or after the event.
The meal should be satisfying and include a mix of protein, carbs, healthy fat and fiber. Whether this is dinner before trick-or-treating or breakfast before a school party, stick to foods you know your child will eat rather than trying new recipes.
Need a few easy meal ideas? Check out these 7 tips for healthy, easy weeknight dinners for your family.
Low Sugar Halloween Treats and Snacks To Try at Home
If you’re handing out treats, opt for items that have less added sugar. There are some brands that offer less added sugar but be mindful of these for children as many still include non-sugar sweeteners. Artificial and even plant-based sweeteners are not inherently bad, and we know these have a place for adults, but their effects are not well-studied in children. Additionally, sugar-free candies use sugar alcohols, which can cause GI upset, especially in children due to their small body size.
If opting for candies made with sugar alcohols or artificial sweeteners, these should be eaten in moderation just as full-sugar candy. Better options include fruits like mandarins or apples, popcorn, raisins or fruit leathers. You can also opt for non-food items such as bubbles or stickers.
Healthy Halloween Recipes To Try
For school parties or hosting, think simple, wholesome foods like mandarins, applesauce or cheese sticks — click here for ideas on turning these into ghosts, Jack-o’-lanterns and monsters! Or even a healthy snack board that’s completely Halloween themed! For baked goods, opting for recipes naturally sweetened with fruits like ripe bananas or dates can be a great option.
Healthy Trick-or-Treat Ideas: Make a Simple Candy Plan
We know our kids best and know what will and won’t work for them. Try to come to an agreement on the guidelines surrounding candy and sweet treats ahead of time. Make sure this is well-communicated with your child so there are no surprises.
Some kids may do great knowing that for the one day they can have what they want and will self-regulate, especially if you have laid groundwork on this topic previously. Other kids may go overboard and make themselves feel sick with free rein. In this case, I’d recommend setting a daily piece limit.
You can also choose a smaller trick-or-treat basket to limit candy volume and decide what to do with leftover candy afterward. Consider if you plan to keep candy until it’s gone or if you’ll get rid of it after a set amount of time.
Additional Things To Consider
On trick-or-treat night, try to increase movement. Walking can easily be incorporated rather than driving from house to house. Plan a walking route that gets some extra steps in before the candy collecting starts and try a Halloween scavenger hunt for even more fun and movement.
Hydration is another important factor. Don’t forget to fill and grab your water bottle before leaving the house.
Be sure to remove any candy that could be considered a choking hazard. For kids 5 and under, avoid small, hard, round or very sticky candies.
Allergies can also be a concern, so look for teal pumpkins as part of the Teal Pumpkin Project. For these kiddos, set a boundary to wait until returning home so the candy can be checked.
How Much Added Sugar Can Kids Have in a Day?
Guidelines state to minimize added sugar as much as possible for kids. The American Academy of Pediatrics recommends children aged two and under avoid added sugar entirely and, for kids aged two and older, to keep it below 25 grams (six teaspoons) per day.
For a reference point, a single fun size pack of Skittles has 11 grams of added sugar and a snack size Reese’s cup has 10 grams. This means setting a piece limit of three per day may already exceed recommendations.
As a dietitian, I always encourage chocolate over fruity candies because chocolate contains fat in addition to sugar. Chocolate can be more filling, which may satisfy cravings faster and decrease overall intake. The natural fats in cocoa solids slow down the breakdown of sugar, helping prevent spikes and crashes in blood sugar.
Keep It Fun, Not Perfect
At the end of the day, this season is temporary and won’t undo regular healthy habits. There is no need to cut out treats altogether; it’s really about teaching kids a healthy balance to properly fuel their bodies. Small choices like those above can help create autonomy without strict rules surrounding treats.
Healthy Treats for Halloween Are Only Part of the Fun
Ultimately, the goal is to have fun, so keep the stress away with these manageable tips. The fun is in the memories you’re creating as a family. Try choosing one or two ideas from above and practice them at your next treat-filled outing.