Navigating Halloween (For Adults and Kids)
I have fond memories of returning home from trick or treating to marvel at my candy stash. I remember sampling my treats, quickly deciding which were favorites and those that were worth skipping next year. And yes, I also have memories of stomach aches on halloween night from enjoying my loot to its fullest. As a dietitian, I look back at the approach my parents took to Halloween (and treats in general) and I am grateful. While the majority of our meals growing up were nutritious and veggie-forward, we regularly had baked goods as a snack option or chips on a Friday night with our movie. Because I was regularly exposed to treats, I was less likely to binge on them if they were rarely available on special occasions or at friends’ houses. This approach on my parents’ behalf built the foundation for the healthy relationship I have with food today. As Halloween can be a daunting time for adults and children alike, I’m sharing my recommendations for making the most of the spooky season.
Normalize It
When we label foods “good” or “bad” we are setting the stage for an unhealthy relationship with food. We also know that when treats are rare they become coveted and binging is more likely to occur when they are available. Additionally, the more we offer treats as a reward for eating another food, we elevate them to ourselves and our children as something even more desirable. Of course, I’m not suggesting that treats be a part of every meal. I recommend offering treats 1-2 times per week and alongside a meal- you’d be surprised how a child may opt for a favorite savory item on their plate before a cookie. They may also be more likely to stop eating the cookie partway through (when they are satisfied) rather than feeling like they have to finish it. The same goes for adults- permit yourself to enjoy treats on occasion with acceptance rather than guilt.
Set the Environment
It’s a well known fact that if something is readily available to us we’re more likely to reach for it. Save the purchase of candy to immediately prior to Halloween. For children, your role as a parent in the division of responsibility of feeding is to determine when food is offered. I recommend limiting a child’s access to their stash so you can decide when it will be offered. For adults, I also recommend storing candy somewhere you don’t readily access. In this way, you will seek it out when you truly desire some rather than passively eating it because it is there. I’ve had several clients keep candy in the trunk of their car so they have the opportunity to tune in with their cues prior to eating it. You might also decide to keep candy for yourself out of the house and instead enjoy it when you’re out or with friends.
Offer Choice in the Matter
To encourage your children to tune in which foods they truly enjoy (vs passively eating) give them some choice in the matter. Some parents like to provide the option of trading some less desirable treats for a toy or other special experience. Alongside candy, you may also consider offering some dressed-up options of their favorite nutritious foods such as jack-o-lantern mandarin oranges or banana ghosts.
Prepare the System
As the majority of halloween candy is sugar laden, offer it with balanced meals and snacks containing protein, healthy fat and fiber. These three nutrients support blood sugar control and might limit spikes in the system. Additionally, they support satiety so we (and our children) are not relying on candy alone to satiate us. This can be particularly important immediately prior to trick or treating.
Be Open to the Opportunity
Treats can be a fantastic tool for practicing mindful eating. Try working through one solo or doing one as an “experiment” with your kids. This is a great example of what one may look like.