The ‘healthiest’ Halloween candy is an American favorite
Are you more of an M&M or Skittles person? How about Swedish Fish or Sour Patch Kids? Chocolate or gummies?
It’s October, which means it’s time to get your outfit ready and collect candy for trick-or-treaters. It’s time for spooky decorations and Halloween fun, but some parents may fear children’s inevitable sugar and candy leftovers.
If you’re dreading the candy part of the surprise season, we’ve got some expert tips to make it easier.
What is the healthiest Halloween candy?
Halloween candy offers little – if any – nutritional value. But these options rank higher than others, says Rose Britt, a registered dietitian with Top Nutrition Coaching.
The “healthiest” Halloween candy is Peanut M&Ms, Britt says, or similar complex candy. Many components, such as peanuts, provide at least as much substance as corn syrup.
If we get into the nitty-gritty, a serving of Peanut M&Ms has less than 1 gram of fiber, 2 grams of protein and 9 grams of sugar. An equivalent serving of Reese’s Peanut Butter Cups has the same nutritional value but added sugar and a Snickers bar has no fiber, one gram of protein and 9 grams of added sugar.
“It’s not a balance issue, but it will give us a sense of fullness compared to our traditional, straight sugar candies,” says Britt.
Peanut M&Ms are also made with a lot of milk chocolate. Almond Joys, by comparison, also contain nuts and chocolate but are usually made with corn syrup. Britt recommends looking at the first ingredient, which is the most compared to candy.
Although nutty candies are healthy, if you like sugary candies, Smarties are the best choice. One serving of Smarties contains only 25 calories and 6 grams of sugar. By comparison, one serving of Sour Patch Kids contains 110 calories and 24 grams of sugar.
In general, sweets do not provide any nutritional value. The CDC’s Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of total daily intake. The American Academy of Pediatrics recommends children over 2 to reduce their daily sugar intake to less than 25 grams.
Britt’s tips for letting you — and your kids — splurge on Halloween can help develop a healthy relationship with food.
“I’m not going to count grams of sugar, I don’t recommend counting grams of sugar every day,” says Britt, “but don’t worry about that on Halloween night. “Next, if you have candy that’ one or two (of sweets) with dinner, and you can reduce your sugar intake throughout the day, it matters.”
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How parents can distribute Halloween candy for children
Britt, whose goal is to feed children, says the most important thing is to remember and enjoy spending the holidays with your family. But if you’re overwhelmed with how to set limits and keep your kids from eating candy, here are a few things to keep in mind:
Set boundaries ahead of time
Having a game plan before trick-or-treating starts is the best way to prepare. Britt recommends that your kids go “crazy” on Halloween night and set limits for the following days — maybe one or two servings a day.
He also recommends coming in at a certain time based on the amount of candy your family is putting in.
“Maybe if they don’t have a lot of candy, ‘We’ll do this until your Halloween candy runs out,’ or if they have a lot of candy, ‘We’ll do this until November. 15,’ ” he suggests.
Plan a nutritious meal before trick or treating
Parents may not be able to control a free Halloween night, but they can control the balanced diet their family eats beforehand.
Britt recommends eating foods high in protein and fiber, though not large ones. Fiber contributes to balanced energy and reduces the rise in blood sugar that leads to energy loss. Foods high in fiber include brown rice, quinoa, whole-grain pasta, pita bread, and fruits and vegetables. Protein can help cheaters stay full longer.
While the candy supply continues in the coming weeks – or months – parents can stay in the driver’s seat by stocking the fridge with fruits and vegetables, whole grains, plant proteins and high-quality meat sources so that meals A balanced, nutritious diet is a priority. eating at home.
Use ‘parent tax’
Parents may be familiar with the Halloween “parent tax” – what adult doesn’t want to treat themselves to a few Milky Ways?
Britt raises another argument: taxing candy that is no longer safe for young children to eat.
“Until we’re four, we want to be careful with nuts, hard candies, sticky candies and chewing gum,” she says. That’s a good way to weed out things that might be unsafe for very young children, especially if parents don’t think they’ll be able to fully control them.
Have leftover candy with a meal or snack, not afterward
It’s easy to see candy as a treat or reward for good behavior. Britt opposes this tactic and recommends eating the pieces of candy provided with dinner. It helps kids see their whole dish is good – veggies aren’t bad until they’re good. It also denigrates sweets or sugar as “bad food” or “junk food,” which can contribute to negative thinking. It might even help you avoid that pesky kid who can’t wait until after dinner to eat their candy.
If you eat candy outside of meals, she recommends keeping screens and distractions away. Use your five senses to feel and enjoy the candy, which will leave you feeling satisfied after just one bite.
Use it as a learning experience
You may not have thought of candy as a way to introduce people to new foods, but think again. Britt uses Almond Joys as an example, which can help bring out the coconut or almond flavor. Try a weekly meal that uses the same ingredient – coconut curry, perhaps – and discuss the taste of both meals with them.
“It’s a nice bridge compared to … something that might be unusual for a child who might not know anything or choose to try new foods. “When we see it as candy, it makes us happier,” Britt explains.
Regular exposure to unfamiliar foods and creating positive social experiences at mealtimes are proven ways to reduce or avoid unhealthy eating habits, a journal article in the Center for Child Health found.
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