Childhood obesity is increasing at an alarming rate, doubling over the past 30 years. Eating in moderation and becoming more physically active could reduce obesity rates in children.
When trick-or-treaters ring your doorbell, what will you give them? Try nutritious, tasty foods and non-food options, including items that get children up and moving to use the extra calories they consume.
Make Halloween a healthier and more inclusive holiday for children and adolescents with diabetes and other health-related dietary restrictions by offering non-sugar treats.
Healthy Food Treats
Think outside the box when choosing treats for the trick-or-treaters or party-goers. The calories in all those bite-size Halloween treats add up quickly. Four "bite size" chocolate bars contain approximately 320 calories, 25 jelly beans have 140 calories, and 20 pieces of candy corn add up to 100 calories.
There are other treats that are lower in fat and sugar and provide vitamins, minerals and fiber. The possibilities for healthy food treats are endless. Set a good example for your children and the neighborhood kids by passing out healthy treats like these instead of giving them candy:
• Cereal bars
• Snack packets of dried fruit, baked pretzels, nuts and seeds (unsalted almonds, sunflower seeds or pumpkin seeds)
• Trail mix
• Packages of low-fat crackers with cheese filling
• Animal, goldfish, graham crackers
• Cracker Jacks
• Sugar-free gum or hard candy
• Sugar-free hot chocolate or apple cider packets
Fresh fruits (apples, bananas and oranges) are very nutritious treats, but they are no longer safe options. Remember that individually wrapped items are best.
If you choose candy for treats, look for those that have fewer grams of fat and sugar. Choose bite-size candy bars based on the least amount of fat and calories per serving. Better choices are 3 Musketeers, 100 Grand Bar, Butterfinger, Milky Way, Raisinets, Starburst and York Peppermint Patties. In addition, consider healthier dark chocolate versions.
Non-food Treats
Children will also enjoy non-food treats like the items typically given in birthday goodie bags:
• Small toys and pocket-sized games
• Glow sticks
• Costume jewelry (plastic rings, necklaces, and bracelets)
• Funny Halloween glasses
• Tiny decks of cards
• Pencils
• Crayons
• Bottles of bubbles
• Coupons from a yogurt or juice bar
Some treats fit all ages, but small items should be limited to kids over age three.
Treats to Promote Activity
Encourage kids to be more physically active by giving small, inexpensive toys to get them up and moving:
• A bouncy ball
• A jump rope
• Sidewalk chalk for drawing a hopscotch
• Bean bags
Show children how much you care about them. Give them treats that help them choose wisely today and begin a lifetime of healthy habits. Teach them the importance of making smart choices from each food group, selecting nutrient-dense foods, and getting plenty of physical activity to balance their food intake.
