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Keep Halloween sugar highs to a minimum

Try holiday-themed stickers or toys or organic fruit snacks.

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By Ria Megnin, Contributing Writer Updated 4:09 AM Tuesday, October 25, 2011

Terrified by the start of the holiday binge season? Spooked by warnings about high fructose corn syrup and peanut allergies? Haunted by documentaries of the chocolate industry’s dark side?

Relax. Halloween can be plenty of fun without plenty of candy.

“The main challenge is going to be the sugar intake, for children and adults,” says Dr. Leigh Taylor, a chiropractor based in Huber Heights whose practice sees many nutrition-related complaints.

“A lot of us try to keep candy out of the house during the year. But while kids love to dress up and trick-or-treat and get candy, then it’s in the house, and they can see it all the time.”

Rachel Riddiford, a clinical dietetics manager for Dayton Children’s Medical Center, says having a plan is key. “Start the conversation a couple of days before trick-or-treating. Go in with a strategy.”

Here are some more tips on keeping the sugar highs to a minimum:

Getting ready

“One of the most important things before going trick-or-treating is to eat a meal, and also to stay hydrated,” Riddiford says. “A lot of people turn to candy when they’re thirsty.”

Instead of bags of cheap chocolates, bring home visually appealing sweets that aren’t quite so tempting for binges — sour or chewy candies, packaged fruit and nut treats.

Search cookbooks and the Internet for fun, bite-sized, holiday-themed treats like peeled grape eyeballs, carrot fingers, yogurt strawberry ghosts, caramel apples and pumpkin pancakes. Look for recipes with less sugar or salt, and use healthy substitutes where possible.

Talk with coworkers about ways to limit candy and other treats being brought to the office.

Also, have an advance discussion with your kids about how many pieces of candy will be eaten each day, and make sure they have some say.

“In general, the more democratic parenting style usually results in a healthier eater,” Riddiford says. “Too authoritative, or giving too much leeway, children tend to eat poorly.”

Treats, not tricks

Instead of candy, give out stickers, small Halloween-themed toys, organic fruit snacks.

But don’t hand out raisins or popcorn to trick-or-treaters — they’re just too disappointing next to all those marketing-intensive, individually wrapped chocolates.

Be spookily subversive — hand out organic, fair trade chocolates with a message explaining why.

Halloween parties organized by schools, churches, hospitals and community centers are often safe, fun alternatives to trick-or-treating.

Visit a haunted house, orchard or corn maze, or create your own spooky event.

Get together with friends and families and start new holiday traditions of pumpkin carving, pie baking, costume and decorating contests, or watching scary movies.

Aftermath

When the bags come home, Riddiford says it’s fine to let kids enjoy some reward. But then, help them sort through and decide what they really want to keep.

“Get rid of the stuff that doesn’t matter to them, so it’s not sitting there to be used for mindless eating,” she says.

Taylor takes it a step farther. “Have kids choose one piece of candy a day,” she says. “Then put the rest out of sight, so it’s out of their minds.”

When you do enjoy a treat, take time to really pay attention and savor it. This can reduce mindless cramming.

When you feel a craving, take a quick break to relieve any boredom.

Eat good meals, drink plenty of water or tea, and plan a few healthy snacks to get you through the day.

“Whatever you want your kid to do,” Riddiford says, “make sure you’re doing it at least as well, if not better — without saying anything about it. Just do it. Keep it positive.”

Contact contributing writer Ria Megnin at ria@riamegnin.com.

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