Halloween is a time when snacks high in fat, sugar, and calories are promoted and encouraged.  Grocery stores are filled with many unhealthy options to hand out on October 31st.  Although a hard trend to break, with a little knowledge and planning, you can set a healthy example for your children and those who trick-or-treat at your house.

All packaged foods have a Nutrition Facts Table and Ingredients List, which can help you make better food choices. Pick treats lower in sugar, saturated fat, trans fat, and sodium.  Here are some more tips for sifting your way through the Halloween candy chaos:

Chocolate bars:  These smaller bars are still bigger than bite-size ones and many people cannot stop at eating just one.  Nutritionally speaking, they contain 50-60% fat (mainly unhealthy saturated and trans fats) and 40-50% sugar.  Try to steer clear of these.

Gummy candies:  These provide little or no fat, but are still higher in sugar.  A 13 gram size pouch (about 5 gummies) provides almost 10 grams of sugar, which is more than 2 teaspoons.  If you choose these, try varieties made with 100% real fruit.

Chips and cheesies: These are a common handout, but contain unhealthy hydrogenated vegetable oils and salt. They are higher in sodium, saturated fat, and trans fat, making them an unhealthy choice.

Bite-size crackers and cookies:  These are often considered a healthier choice; however, if they have a creamy center, they may actually contain more saturated fat and the same amount of trans fat as potato chips.

Don’t worry.  Halloween hand-outs can be healthy, just think outside the candy aisle. Buy only what you need based on last year numbers and give it all away.  New to the neighbourhood? Ask around. Try:

·        Pre-packaged apple slices or carrots sticks, 100% fruit leathers, 100% juice boxes, raisins

·        Spreadable cheese and cracker packages, low-fat granola, cereal or trail mix bars, or small whole grain cereal boxes. 

·        Low fat milkshakes or soy beverages in tetra packs

Another idea is to give out something other than food.  Try Halloween pencils, erasers, or stickers, which are often found at your local dollar or craft store. Kids think these treats are just as cool as sweet or salty treats.  And, most importantly, they won’t be what haunts you on Halloween.

Written by Heather Stiles, RD as published in the Windsor Star, October 2007.