Make Halloween as healthy as possible

There are some parents who may be concerned about the amount of candy their child receives while trick-or-treating, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist.

“From a child’s perspective, the more candy the better,” Hermann said. “This is a great time for parents to take this moment and turn it into a learning opportunity about nutrition. Children will be excited when they come home with their plastic pumpkin or goody bag filled to the brim. As a parent, you play a key role in helping your children understand the importance of good nutrition and how special treats such as Halloween candy can fit into a healthy eating plan.”

Parents can avoid handing out sugary treats by opting for healthier choices.

“Instead of stocking your treat bowl with sugar-laden goodies, try handing out individual packs of crackers, trail mix or nuts,” she said. “Small boxes of raisins, mini bags of microwave popcorn or cereal, sugar-free gum or mini juice boxes also make great treats. If you can’t resist the urge to hand out candy, try miniature candy bars or other small candies.”

It is OK for children to have small amounts of candy as long as they are eating a variety of healthy foods from the MyPyramid.

Hermann said parents can involve children in food choices by having them help with meal planning and shopping.

For those who wish not to hand out food of any type, try giving away pencils, erasers or even pennies.

“Once you have the candy at home after trick-or-treating, sort through it and throw away anything your child doesn’t like,” she said. “After that, portion the candy into small bags. This will help your child visualize how much candy can be consumed each day. If your child ends up with more candy than what can be consumed in a short amount of time, consider freezing it for a treat at a later date. Chocolate candies such as M&Ms could be added to a batch of cookie dough or brownies.”

Hermann said it is important for parents and children to keep in mind that candy is not necessarily ‘bad’ for children.

“Learning to enjoy all foods in the MyPyramid in the right portions can make healthy eating much easier,” she said. “All of your efforts in feeding your children nutritionally and educating them on healthy choices won’t go out the window with one night of trick-or-treating. Enjoy the treats and have a safe and happy Halloween.”

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.