Healthier Halloween

Peggy R. Anderson

Extension Agent

October 12, 2011

Have a Healthier Halloween

With the Halloween candy sales picking up and the big event a few weeks away, Lisa Franzen-Castle, RD, PhD, Nutrition Specialist for the University of Nebraska Lincoln Extension Service provides these great tips for having a healthier Halloween this year.

Hand out healthier treats.

·         Give out healthier treats for trick-or-treaters and party guests this year. The calories in all those bite-size treats can add up quickly. There are lots of options when it comes to healthier food treats.

·         Examples include cereal bars, packages of dried fruit, backed pretzels, trail mix, animal crackers, mini boxes of raisins, graham crackers, goldfish crackers, sugar-free gum or hard candy, snack pack pudding, applesauce, sugar-free hot chocolate or apple cider packets, individual juice boxes (100% fruit juice), and fig cookies.

Try out non-food treats.

·         If you want to steer away from handing out food this year, children will also enjoy non-food treats, such as things you would put in birthday goodie bags. Some non-food items are suitable for all ages, but small items should be limited to kids over age three.

·         Examples include small toys, pocket sized games, plastic costume jewelry, glow sticks, tiny decks of cards, pencils, pencil toppers, fancy erasers, stickers (including reflective safety stickers), bookmarks, bottles of bubbles, whistles, coloring books, and crayons.

Promote physical activity.

·         Use party games and trick-or-treat time as a way to fit in 60 minutes of physical activity for kids. You can encourage and pump up the enthusiasm for being more active by providing small and inexpensive toys that promote activity.

·         Items could include a bouncy ball, jump rope, side walk chalk for a game of hopschotch or foursquare, or a beanbag for hacky sack.

Moderation is the key.

·         Halloween is a great time to discuss and demonstrate the importance of moderation. Keep track of children’s candy so they don’t go overboard in one sitting. Let them pick out a few treats on Halloween night and then let them have a few pieces each day after that.

·         Show kids treats can fit into a healthy eating plan in small amounts. Combine a treat, such as fun-size candy, with a healthy snack like a piece of fruit. Be sure they eat the fruit first so they don’t fill up on the candy.

Survive sweet treats a work.

·          Snack or fun-size candies are small and easy to eat, but eating several throughout the day can add up to extra calories. Keep the wrappers where you can see them so they don’t accidentally pile up.

·         If you can’t just eat a few treats at work, start bringing healthier alternatives with you. Stock your snack bag or desk drawer with fruit cups, dried fruit, lightly sweetened whole grain cereal, graham crackers, low-fat pudding cups, popcorn, or granola bars.

·         Remember that friends or co-workers may also be struggling to stay motivated to make healthy changes. Lean on each other and be there when others need encouragement. This year make an effort to bring healthier treat options to work.

Make your Halloween season healthier this year by getting plenty of physical activity to balance food intake and help children choose wisely and eat their treats in moderation. Help kids and yourself enjoy Halloween without overindulging.

Schedule

Wednesday, October 12 – Mandan

Thursday, October 13 – Mandan

Friday, October 14 – Personal Leave Day

Monday, October 17 – Burke County

Tuesday, October 18 – Divide County