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Finding Balance Between Treats and Tradition This Halloween
Ghosts, goblins, and glowing jack-o’-lanterns, it must be Halloween!
Halloween grew out of the ancient Celtic festival of Samhain on Oct. 31st. People believed that on this night, the boundary between the living and the dead blurred, and spirits could roam the earth. People dressed in costumes to ward off wandering spirits. Over time, these customs blended with Christian traditions and evolved into All Hallows’ Eve or Halloween. The idea of trick-or-treating likely came from European “souling,” when children went door to door offering prayers for the dead in exchange for treats. Irish and Scottish immigrants brought these customs to America, where they became the candy-filled night we know today.
Of course, Halloween today comes with its own challenges, especially for parents concerned about all that sugar. The good news? One night of candy isn’t going to derail a healthy lifestyle.
A few ideas for keeping candy in check:
- Serve a balanced meal before trick-or-treating. Kids who start the night with some protein and fiber, like a turkey sandwich or veggie loaded chili, are less likely to overdo it on candy later.
- Sort and savor. Once the candy haul comes in, have kids pick their top 10 favorite pieces to enjoy that night, and set the rest away and enjoy over the next several days.
- Create a candy plan. Designate a “treat time” each day, so candy doesn’t become an all-day snack.
- Include a little movement – Walk from house to house or play games at a party. Moving will help you forget about the sweet treats while also burning a few calories.
- Keep perspective. It’s just one night, focus on the memories made, not the number of mini-Snickers.
To keep things festive without going overboard, try adding some healthy “spooky snacks” to your celebration:
- Frankenstein guacamole cups – Spread guacamole in clear cups and use black olives and refried beans to make Frankenstein’s face.
- Ghostly strawberries – Dip strawberries in white chocolate or Greek yogurt and add mini chocolate chips for eyes.
- Banana ghosts – Cut bananas in half and use mini chocolate chips for eyes and mouths.
- Monster mouths – Use apple slices, peanut butter, and sunflower seeds for “teeth.”
There’s been plenty of buzz about food dyes, but it’s important to keep the science in perspective. While a few people may be sensitive to certain dyes (and we can’t rule out the impacts of sugar in these studies), for the vast majority, these additives are safe and approved by the FDA. The small amounts found in Halloween candy aren’t harmful.
Halloween comes once a year, and it’s meant to be fun. With a little planning, families can enjoy the season, without guilt or sugar overload.
Monica Nagele MS/RD is the Purdue Extension Montgomery County Extension Director, Health and Human Science Educator