Halloween is a time for ghostly fun, filled with spooky décor, creative costumes and delicious treats. While it can feel difficult or even ghastly to make healthy decisions during this time, it is not impossible. Here are a few tips for having a fun and healthy Halloween.
Before the treats, let’s eat!
It is important to stick to your normal schedule. Eat healthy, balanced meals for breakfast, lunch and dinner. While it may be tempting to skip a meal to save space for a holiday party or treats, this will only lead to overconsumption later. My Plate is a great visual reminder to include a lean protein such as fish, chicken or eggs, and include plenty of fiber by filling half your plate with vegetables and by including fiber rich carbohydrates such as legumes, whole grains and fruit.

Include healthier, festive treats
This is a great time to get the kids involved in creating healthy and festive snacks. Try incorporating more fruit by making banana ghosts, miniature pumpkins made with mandarin oranges and celery or by baking apples with cinnamon, nuts and honey. You can also include more vegetables by including a jack-o-lantern vegetable tray with your favorite dip or by making stuffed pepper jack-o-lanterns. And remember, you can roast the pumpkin seeds you have left over from carving your best pumpkin! Below you can find recipes to try with your family:
–Tangerine Pumpkins & Banana Ghosts

Enjoy the holiday, while being mindful
Having candy and sweet treats is a part of the festivities, so enjoy them, while practicing portion control. Choose mini or bite sized options to help with portion control. It may also be helpful to keep these items away from your desk, living room or any place where you spend a lot of time. Instead, keep these items in the break room or in a designated area in the kitchen. This will help you avoid temptation- if it is right in front of you, you are more likely to eat more! For children, offer a smaller container when trick or treating. They will still be able to participate and fill their containers with candy but will end up with much less candy at the end of the night. It may also be helpful to disperse this candy over the course of a few weeks, keeping the intake to 1-2 items per day. Additionally, it is a good idea to inspect treats for expiration dates and allergens. Remember, if you or your child have food allergies, it may not be the best idea to accept homemade goods, as it is hard to verify ingredients used and it is difficult to know whether there may have been any cross contamination.
Enjoy this spooky season, incorporating healthy items and managing intake of more indulgent items, to make the most of your Halloween! As always, remember making healthy decisions does not have to be restrictive! Creating balance and finding your happy middle is the key to managing a healthy diet for life.
Our dietitian can help you stay on track with your nutrition. Please schedule an appointment at 877-800-5722.
Blog post written by Karissa Lucio RD, LD, CDCES, Lone Star Circle of Care Registered Dietitian.

References:
MyPlate: https://www.myplate.gov