Spooky season is coming to a close and Halloween is right around the corner – which means that along with the tricks come plenty of treats.
Whether it’s a big bag of candy from a successful night of trick-or-treating, or the abundance of goodies up for grabs at the party table, it can sometimes be easy to overindulge on unhealthy treats. Experts in Carle Health’s Greater Peoria service area have some tips and recipes to help families practice healthy habits when enjoying the holiday.
“Halloween is a special time of year – especially for kids – and it’s important to remember it is just once a year,” Denae Sink, community dietitian at Carle Health Methodist Hospital, said. “There are absolutely things that we can and should do to make healthier choices, but always keep in mind that balance is the main key.”
Avoiding Too Many Added Sugars
Dietitians say the biggest thing to be mindful of when it comes to candy is the level of added sugars and syrups - these are added to foods and beverages during processing and do not include naturally occurring sugars found in fruits and vegetables.
Studies have linked added sugars to issues like heart disease, diabetes and weight gain, not to mention the subsequent stomachache or tooth trouble if too much is eaten.
“Food with added sugar also tends to change kids’ taste preferences,” Flower Madeira – registered dietitian at Carle Health Greater Peoria, said. “Sweetened beverages, candies and ultra-processed foods can lead to cravings for foods that are less nutrient dense and not as helpful for the body, which can lead to an unhealthy lifestyle later on.”
When it comes to giveaway ideas for trick-or-treaters, Sink and Madeira recommend exploring healthy treats and snacks available at local grocery stores.
These include fruit snacks that are made with 100% juice and have some extra vitamin C, animal shaped graham crackers, cereal bars made with real fruit or all-natural fruit leather snacks.
Setting Expectations and Building 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 predetermining a limit on consumption before heading out that night.
“I always encourage people to think and plan ahead. Setting aside a certain amount of candy and saving the rest for later - instead of having the entire bag or bowl in front of you - that can make it way easier to enjoy the treats while not eating in excess,” Madeira said.
Madeira adds it is beneficial for parents to explain their reasons behind limits on Halloween treats, as this helps to build trust and teach kids about healthy behavior.
Additionally, educating kids early can help with avoiding unwanted cravings later on.
“The childhood years are so incredibly formative for the way people eat as an adult,” Sink said. “We think about the places we would always go for snacks – like a gas station – and that can lead to someone feeling that whenever they go to a gas station, they need to get something sweet or salty.”
Healthy ingredient alternatives
When preparing that popular Halloween dish, there are many healthy ingredient options one can use that offer the same properties as their counterparts.
Some examples include using natural apple sauce in place of cooking oil or low-fat Greek yogurt instead of cream cheese or sour cream.
Sink adds sometimes, even crushed bananas or pumpkin are suitable as a healthy sweetener.
“These ingredients add fiber and other vitamins, minerals and antioxidants that can give your recipes an extra boost without impacting the flavor,” Sink said.
Bonus tip: Allergy-friendly households
When out and about trick-or-treating this year, families may notice houses with teal-colored pumpkins out front.
These pumpkins serve as more than just a decoration – they are an indicator that the house is allergy-friendly and has alternative treats and gifts available for kids who may need them.
“Food allergies are becoming a lot more prevalent, especially in children. Try to have some toy and gift options available too, like Halloween coloring books, pens or other fun activities,” Madeira said.
“If you're sending kids home with party favors, make sure to incorporate some of these alternatives too so that there's something everyone can enjoy,” Sink added.
_________________________________________________________________________________________
Get your healthy Halloween habits started right here – Sink and Madeira offer some fun and healthy recipes you and your family can try at home.
FOR ADULTS:
Healthy Pumpkin Pie Dip
In addition to tasting amazing, this dip is high in vitamin A and low in saturated fat.
Ingredients
6 ounces low-fat cream cheese, room temperature
⅓ cup, reduced-fat Greek yogurt
15 ounces (1 can) roasted pumpkin, no sugar added
2½ teaspoons cinnamon, ground
1 teaspoon allspice, ground
1 teaspoon cloves, ground
⅛ teaspoon, nutmeg, ground
3 tablespoons agave nectar
2 tablespoons brown sugar
⅛ teaspoon sea salt
Instructions
Recipe adapted from Eatright.org.
Chocolate Chip Pumpkin Bars
Each serving of this tasty treat has almost half a day's worth of vitamin A. The nuts also add heart-healthy fat and protein in each delicious bite.
Ingredients
1 cup all-purpose flour
1 cup whole-wheat flour
1 cup pecans, very finely chopped
¾ cup granulated sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
4 large eggs, beaten
1 15-ounce can 100% pure pumpkin
½ cup canola oil
¼ cup low-fat milk
½ cup mini semi-sweet chocolate chips
Instructions
Recipe adapted from Eatright.org.
FOR KIDS:
Monster Mouths
Ingredients
3 large apples
3/4 cup creamy peanut butter
Mini marshmallows candy corn, or almond slivers (to make teeth)
Sprite or lemon juice to keep apples from browning
Candy Eyes
Instructions
Recipe adapted from Eazypeazymealz.com.
Banana Ghosts
Ingredients
1 banana
4 mini chocolate chips
2 regular-sized chocolate chips
Instructions
Recipe adapted from Thrivinghomeblog.com.
Whether it’s a big bag of candy from a successful night of trick-or-treating, or the abundance of goodies up for grabs at the party table, it can sometimes be easy to overindulge on unhealthy treats. Experts in Carle Health’s Greater Peoria service area have some tips and recipes to help families practice healthy habits when enjoying the holiday.
“Halloween is a special time of year – especially for kids – and it’s important to remember it is just once a year,” Denae Sink, community dietitian at Carle Health Methodist Hospital, said. “There are absolutely things that we can and should do to make healthier choices, but always keep in mind that balance is the main key.”
Avoiding Too Many Added Sugars
Dietitians say the biggest thing to be mindful of when it comes to candy is the level of added sugars and syrups - these are added to foods and beverages during processing and do not include naturally occurring sugars found in fruits and vegetables.
Studies have linked added sugars to issues like heart disease, diabetes and weight gain, not to mention the subsequent stomachache or tooth trouble if too much is eaten.
“Food with added sugar also tends to change kids’ taste preferences,” Flower Madeira – registered dietitian at Carle Health Greater Peoria, said. “Sweetened beverages, candies and ultra-processed foods can lead to cravings for foods that are less nutrient dense and not as helpful for the body, which can lead to an unhealthy lifestyle later on.”
When it comes to giveaway ideas for trick-or-treaters, Sink and Madeira recommend exploring healthy treats and snacks available at local grocery stores.
These include fruit snacks that are made with 100% juice and have some extra vitamin C, animal shaped graham crackers, cereal bars made with real fruit or all-natural fruit leather snacks.
Setting Expectations and Building 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 predetermining a limit on consumption before heading out that night.
“I always encourage people to think and plan ahead. Setting aside a certain amount of candy and saving the rest for later - instead of having the entire bag or bowl in front of you - that can make it way easier to enjoy the treats while not eating in excess,” Madeira said.
Madeira adds it is beneficial for parents to explain their reasons behind limits on Halloween treats, as this helps to build trust and teach kids about healthy behavior.
Additionally, educating kids early can help with avoiding unwanted cravings later on.
“The childhood years are so incredibly formative for the way people eat as an adult,” Sink said. “We think about the places we would always go for snacks – like a gas station – and that can lead to someone feeling that whenever they go to a gas station, they need to get something sweet or salty.”
Healthy ingredient alternatives
When preparing that popular Halloween dish, there are many healthy ingredient options one can use that offer the same properties as their counterparts.Some examples include using natural apple sauce in place of cooking oil or low-fat Greek yogurt instead of cream cheese or sour cream.
Sink adds sometimes, even crushed bananas or pumpkin are suitable as a healthy sweetener.
“These ingredients add fiber and other vitamins, minerals and antioxidants that can give your recipes an extra boost without impacting the flavor,” Sink said.
Bonus tip: Allergy-friendly households
When out and about trick-or-treating this year, families may notice houses with teal-colored pumpkins out front.
These pumpkins serve as more than just a decoration – they are an indicator that the house is allergy-friendly and has alternative treats and gifts available for kids who may need them.
“Food allergies are becoming a lot more prevalent, especially in children. Try to have some toy and gift options available too, like Halloween coloring books, pens or other fun activities,” Madeira said.
“If you're sending kids home with party favors, make sure to incorporate some of these alternatives too so that there's something everyone can enjoy,” Sink added.
_________________________________________________________________________________________
Get your healthy Halloween habits started right here – Sink and Madeira offer some fun and healthy recipes you and your family can try at home.
FOR ADULTS:
Healthy Pumpkin Pie Dip
In addition to tasting amazing, this dip is high in vitamin A and low in saturated fat.
Ingredients
6 ounces low-fat cream cheese, room temperature
⅓ cup, reduced-fat Greek yogurt
15 ounces (1 can) roasted pumpkin, no sugar added
2½ teaspoons cinnamon, ground
1 teaspoon allspice, ground
1 teaspoon cloves, ground
⅛ teaspoon, nutmeg, ground
3 tablespoons agave nectar
2 tablespoons brown sugar
⅛ teaspoon sea salt
Instructions
- In a food processor, add cream cheese and Greek yogurt and blend until smooth.
- Add remaining ingredients to the food processor and blend until smooth.
- Cover and refrigerate for at least 30 minutes before serving with sliced fruit or whole-grain pretzels.
Recipe adapted from Eatright.org.
Chocolate Chip Pumpkin Bars
Each serving of this tasty treat has almost half a day's worth of vitamin A. The nuts also add heart-healthy fat and protein in each delicious bite.
Ingredients
1 cup all-purpose flour
1 cup whole-wheat flour
1 cup pecans, very finely chopped
¾ cup granulated sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
4 large eggs, beaten
1 15-ounce can 100% pure pumpkin
½ cup canola oil
¼ cup low-fat milk
½ cup mini semi-sweet chocolate chips
Instructions
- Preheat the oven to 350°F (176°F). Lightly oil or coat a 15-x-10-x-1-inch rimmed baking or jelly roll pan with nonstick cooking spray and set aside.
- Whisk together the all-purpose flour, whole-wheat flour, pecans, sugar, baking powder, cinnamon, baking soda and salt in a large bowl until combined.
- In a separate bowl, whisk the eggs, pumpkin, oil and milk until blended. Pour the liquid ingredients over the dry ingredients and stir until just combined. Stir in the chocolate chips.
- Spread the batter evenly in the prepared pan and bake for 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 10 minutes before slicing into 30, 2-x-2 ½-inch bars.
Recipe adapted from Eatright.org.
FOR KIDS:
Monster Mouths
Ingredients
3 large apples
3/4 cup creamy peanut butter
Mini marshmallows candy corn, or almond slivers (to make teeth)
Sprite or lemon juice to keep apples from browning
Candy Eyes
Instructions
- Remove core, and slice apples. Consider using an apple slicer.
- Dip apples in lemon juice or sprite to keep from browning
- Take two slices and spread peanut butter on one side, using the peanut butter to make them stick together. You can use toothpicks to help if peanut butter won't hold.
- Stick candy corn, mini marshmallows, or almond slivers into peanut butter to form monster teeth.
Recipe adapted from Eazypeazymealz.com.
Banana Ghosts
Ingredients
1 banana
4 mini chocolate chips
2 regular-sized chocolate chips
Instructions
- Peel the banana. Cut in half.
- Insert two mini chocolate chips, point end down, into the narrow end of each banana half. These will act as the eyes.
- Insert one regular-sized chocolate chip, point end down, to represent the nose on each half.
Recipe adapted from Thrivinghomeblog.com.
Categories: Staying Healthy