nutrition and holidays

Halloween Health Tips

Trick or Treat:

Halloween is filled with sweet temptations and scary over-eating. Here are a few tips to help both adults and children avoid over indulging.

Be a role model!

butternut soupMake sure your little goblins eat a healthy meal before trick or treating. Create a Healthy Family Halloween Tradition like Butternut Squash soup. Pair it with Grilled Cheese with thinly sliced apples or Raisin Bread cut into ghosts or jack-o-lanterns. YUM!  Your family will associate Halloween with a fall family meal instead of just candy collection.  They will look forward this delicious treat!

Try giving out stickers, pencils, erasers or some other non-food item. Candy can run as much as 50 dollars for some households. Nonfood items are a fun alternative and can cost a lot less! The non-food leftovers can be saved for next year or donated to a local school. Try pre-packed pretzels or a nutritious alternative.

Go to every other house so you do not have as much candy.

It’s scary out there!

Tell children to wait until they get home to eat candy. When trick or treaters return home make sure to inspect the candy. Throw away any open, torn or tampered candy. Do not eat homemade items or baked goods. If there is discoloration, throw it out. Also be mindful of choking hazards for younger children, such as gum, nuts, hard candy and small toys.  When it doubt throw it out.  If you must indulge remember to brush your teeth after eating candy.

Bag of plenty:

Set limits for eating candy, such as 3 pieces a day.

Sponsor an after Halloween Candy Drive. Have students bring half their candy to donate to the Troops. Have a Active Prize such as a School Costume Dance Party as an incentive.

OPT OUT: Have a Halloween party instead with nutritious foods and a scary movie!

Written by Heather Smith Pease, UConn Extension EFNEP Nutrition Outreach Educator in the Hartford County office heather.pease@uconn.edu

Butternut Soup Photo from Frugal Café attributed to Halloween Soup Diana Johnson free license

Holiday Eating Choices

Be present this holiday season holiday eating

Change your holiday habits!

Choose:

  • Lower calorie appetizers, like fruit and vegetables
  • Smaller plates and tall skinny glasses
  • Stay on your regular schedule of eating, exercising and sleeping

Know your limits:

  • Eat before you go to a party or out holiday shopping.  You will be less likely to overeat.
  • Make a healthy food for parties.
  • Have a plan for eating…like 5 small appetizers and 2 drinks.
  • 2 mixed drinks can have almost 500 calories and depending on the appetizers, it can run as high as can 230 per appetizer.
  • Wash your hands; try to eat with utensils to prevent illness.
  • Be aware of what you are eating; take the time to enjoy it.
  • Carry hard candy mints to change the flavor in your mouth or brush your teeth to signal yourself to stop eating.

Start a new tradition:

  • Instead of giving cookies try making soup mixes or salsa as gifts
  • Make a non-food craft as a holiday activity
  • Go for a walk, ice skate, or sledding to enjoy the season
  • Try reducing fat and sugar in your holiday baking by substituting applesauce