Spooky season is coming to an end and Halloween is just around the corner. That means there will be plenty of treats along with the tricks.
Whether it’s a big bag of candy from a successful night of trick-or-treating or a bunch of sweets on the table at a party, it’s easy to overindulge in unhealthy snacks. Carl Health’s Greater Peoria Service Area experts share some tips and recipes to help families practice healthy habits while enjoying the holidays.
“Halloween is a special time, especially for children, and it’s important to remember that it only happens once a year,” said Denae Sink, community dietitian at Carle Health Methodist Hospital. “There are absolutely things we can and should do to make healthier choices, but always remember that balance is the main key.”
Avoid adding too much sugar
Nutritionists say the biggest thing to watch out for when it comes to candy is the level of added sugar or syrup. These are added to foods and drinks during processing and do not contain the natural sugars found in fruits and vegetables.
Studies have linked added sugar to problems like heart disease, diabetes, and weight gain, not to mention that eating too much can also lead to stomach aches and dental problems later on.
“Foods with added sugar also tend to change children’s taste preferences,” says Flower Madeira, RD, dietitian at Carl Health Greater Peoria. “Sweet drinks, candy, and ultra-processed foods can trigger cravings for less nutritious and less healthy foods, which can lead to an unhealthy lifestyle later in life.”
When it comes to giveaway ideas for trick-or-treaters, Sink and Madeira recommend considering healthy treats and snacks available at local grocery stores.
These include fruit snacks made with 100% fruit juice and high in vitamin C, animal-shaped graham crackers, cereal bars made with real fruit, or all-natural fruit leather snacks. It will be.
Set expectations and build trust
After a busy round of trick-or-treating, kids often want to tackle their candy stash as soon as they get home.
Madeira recommends determining your intake limit in advance before heading out for the night.
“I always encourage people to think and plan ahead. Instead of having all the bags and bowls in front of you, set aside a certain amount of candy and save the rest for later. , it becomes much easier to enjoy a snack without overeating,” Madeira said.
Madeira added that it’s helpful for parents to explain the reasoning behind Halloween treat restrictions because it helps build trust and teaches children about healthy behaviors.
In addition, educating children early will help them avoid unwanted desires later on.
“Childhood really shapes how we eat as adults,” says Sink. “We think of places we always go for snacks, such as gas stations. Then, some people may feel the need to buy something sweet or salty every time they go to a gas station.”
healthy food alternatives
When preparing popular Halloween dishes, there are many healthy ingredient options that provide the same ingredients.
Examples include using natural applesauce instead of cooking oil or low-fat Greek yogurt instead of cream cheese or sour cream.
Added from time to time in the sink, crushed bananas and pumpkin are also good healthy sweeteners.
“These ingredients can add fiber and other vitamins, minerals, and antioxidants to further enhance recipes without affecting flavor,” says Sink.
Bonus tip: Allergy-friendly home
Families going trick-or-treating this year may notice a house with a teal pumpkin in front of them.
These pumpkins serve more than just decoration. It shows that the house is allergy friendly and has alternative snacks and gifts available for children who need them.
“Food allergies are very prevalent, especially among children. Make sure you also have toy and gift options like Halloween coloring books, pens, and other fun activities,” Madeira said. .
“If you’re sending the kids home with party favors, be sure to incorporate these alternatives as well to ensure there’s something for everyone to enjoy,” Sink added.
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Start your healthy Halloween habits here – Think and Madeira offers some fun and healthy recipes for you and your family to try at home.
For adults:
healthy pumpkin pie dip
In addition to great taste, this dip is high in vitamin A and low in saturated fat.
material
6 ounces low-fat cream cheese, room temperature
1/3 cup reduced-fat Greek yogurt
15 oz (1 can) Roasted Pumpkin, No Sugar
2 and 1/2 teaspoons cinnamon (powder)
1 teaspoon allspice (ground)
1 teaspoon cloves (powder)
1/8 teaspoon nutmeg, powder
3 tablespoons agave nectar
2 tablespoons brown sugar
1/8 teaspoon sea salt
Instructions
Add cream cheese and Greek yogurt to a food processor and blend until smooth. Add remaining ingredients to food processor and blend until smooth. Cover and refrigerate for at least 30 minutes before serving with sliced fruit or whole-wheat pretzels.
Recipe taken from Eatright.org.
chocolate chip pumpkin bar
This delicious snack contains about half a day’s worth of vitamin A. Nuts also add heart-healthy fat and protein to every bite.
material
1 cup all-purpose flour
1 cup whole wheat flour
1 cup pecans (finely chopped)
3/4 cup granulated sugar
2 teaspoons baking powder
1 teaspoon powdered cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
4 large eggs (beaten)
15oz can 100% pure pumpkin
1/2 cup canola oil
1/4 cup low-fat milk
1/2 cup mini semisweet chocolate chips
Instructions
Preheat oven to 350°F (176°F). Lightly grease a 15 x 10 x 1 inch rimmed baking pan or jelly roll pan with nonstick cooking spray and set aside. Combine all-purpose flour, whole wheat flour, pecans, sugar, baking powder, cinnamon, baking soda, and salt in a large bowl. In a separate bowl, combine eggs, pumpkin, oil, and milk. Pour the liquid ingredients over the dry ingredients and stir until just combined. Add chocolate chips and mix. Spread the batter evenly into the prepared pan and bake for 25 minutes or until a wooden toothpick inserted in the center comes out clean. Transfer the bread to a wire rack and let cool for 10 minutes, then slice into 30 2-by-2 1/2-inch bars. For maximum freshness, store leftovers in a plastic container or ziplock bag in the refrigerator.
Recipe taken from Eatright.org.
For children:
monster mouth
material
3 large apples
3/4 cup creamy peanut butter
mini marshmallows candy corn or almond slices (for teeth)
Sprite or lemon juice to prevent apples from discoloring
candy eyes
Instructions
Core the apples and slice them. Consider using an apple slicer. Soak apples in lemon juice or Sprite to prevent browning. Take two slices, spread peanut butter on one side, and use the peanut butter to stick them together. If the peanut butter doesn’t solidify, you can use a toothpick. Make monster teeth by pasting candy corn, mini marshmallows, or almond slices into peanut butter.
Recipe taken from Eazypeazymealz.com.
banana ghost
material
1 banana
4 mini chocolate chips
2 regular size chocolate chips
Instructions
Peel the banana. Cut in half. Insert 2 mini chocolate chips, tip side down, into the narrow end of the banana halves. These serve as eyes. Insert one regular-sized chocolate chip, tip side down, to represent each half of the nose.
Recipe taken from Thrivinghomeblog.com.
Category: Stay healthy
Tags: cooking, diet, nutritionist, food, halloween, health
