How to Make Halloween Healthier
Halloween is right around the corner, and talk about fright -- I'm having a full-on panic attack about the holiday this year.
We're moving to a neighborhood that's well-known for its Halloween festivities. Houses give out full-size candy bars, and the neighborhood sees about about 1,000 trick-or-treaters. BIG!
Here's my dilemma: As a dietitian, I don't feel good about giving kids oversized, empty-calorie treats to add to their already over-sugared budget. But I also don't want to make a bad first impression. We'll forever be known as "those people," the types who hand out -- egads! -- raisins, pennies or tooth brushes.
If you're like me and you don't want to have your house egged or your trees draped with toilet paper due to "lame" treats, try these seven goblin- and ghoul-pleasing goodies.
1. Peanut M&Ms
The good news about peanut M&Ms is, well, the peanuts. Peanuts provide 30 essential nutrients and are a good source of protein, fiber and B-vitamins. Instead of handing out regular M&Ms, opt for the snack packs of Peanut M&Ms to get the goodness of the peanuts with less added sugar than traditional chocolate bars, plus a bit of protein.
Peanut M&Ms (one fun-size pack): 90 calories, 5 g fat (2 g saturated fat), 7 g sugar
2. Hershey's Kisses With Almonds
Hershey's Kisses are a great option for Halloween due to their diminutive portion size -- and the fact that they're only 25 calories per kiss. Kids can have four to five Kisses and get fewer calories than a regular candy bar, plus the almonds provide positive nutrients, such as protein and vitamin E.
Hershey's Kisses With Almonds (one piece): 25 calories, 1 g fat (<1 g sat fat) 2.5 g sugar
3. Kind Fruit & Nut Bars
Instead of a "full-size" candy or energy bar, I'll also have Kind Fruit & Nut Bars, which are made from wholesome ingredients such as nuts, whole grains and dried fruit that pack in protein, fiber and unsaturated fats. They have 50 percent less added sugar (just 5 to 6 grams) compared to energy bars, and they pack in a lot of protein and fiber.
KIND Nut Delight: 210 calories, 16 g fat (2 g sat fat) 5 g sugar, 6 g protein, 3 g fiber
4. Non-Candy Tricks
I'm planning to mix in non-candy tricks with my treats, because a study from Yale University found that children are just as excited about getting a toy as they are candy.
Ghoulishly Great Ideas:
-- Spooky school supplies (pencils, erasers)
-- Scary stickers
-- Plastic rings and bracelets
-- Temporary tattoos
-- Arts and crafts supplies
-- Glow sticks
-- Bouncy balls
5. Jelly Belly Jelly Beans
Yes, they're 100-percent pure sugar, but jelly beans are a great option because they satisfy a sweet tooth with just 4 calories per bean! That means I can give out the entire "snack packs" without adding too many calories to kids' diets.
Jelly Belly Assorted Jelly Bean Flavors (one pyramid bag with 10 beans): 40 calories, 10 g sugar
6. Hard or Chewy Candies
Treats that take kids a long time to eat help slow down consumption, so hopefully they'll eat fewer calories. Some of my favorite s-l-o-w treats to hand out include lollipops, taffy, Tootsie Rolls and licorice.
Jolly Rancher (one piece): 2 0 calories, 4 g sugar
Twizzler (two-piece pack): 30 calories, 4 g sugar
Tootsie Roll Pops (one pop): 60 calories, 10 g sugar
Tootsie Rolls Juniors (one piece): 35 calories, <1 g fat (<.5 g sat fat), 5 g sugar
7. Peppermint Patties
Peppermint patties are a surprisingly better choice than many other treats, because they're low in fat -- so their calorie counts are kept in check. Plus, they're made with dark chocolate, which naturally has less added sugar than milk chocolate.
York Peppermint Patties (one piece): 50 calories, 1 g fat (<1 g sat fat), 9 g sugar
Julie Upton, MS, RD, is a registered dietitian and communications expert specializing in food, nutrition and health. Ms. Upton is a nationally recognized journalist who has written thousands of articles for national newspapers, magazines and e-media including The New York Times, The Huffington Post, U.S. News and World Report, Prevention, Shape, Health, Good Housekeeping, Redbook and Men's Journal. She is co-author of "The Real Skinny: Appetite for Health's 101 Fat Habits and Slim Solutions" (Penguin 2013) and "Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life" (Wiley 2009). Upton co-founded Appetite for Health, where she blogs daily about nutrition, fitness and health.
