From neighborhood trick-or-treat hauls to office candy bowls, Halloween can create a deluge of sugary temptations. To help with the challenge, ThedaCare’s nutrition experts shared strategies for enjoying the season, and occasional treats, without derailing healthy eating goals.
“Life can feel filled with a series of endless hurdles when you’re trying to stay on track with healthy habits,” said Ashley Krautkramer, RD, a registered dietitian with ThedaCare. “We encourage people to take a balanced approach. Allow yourself the occasional treat in moderation and if you stray from your goals today, you can always get back on track tomorrow.”
Krautkramer provided tricks for navigating the temptations of holidays and special occasions.
Sticking with healthy habits can help people resist the allure of eating too many sweets, she said. “Before trick-or-treating or handing out candy, fill your day with healthy meals that include protein, fruits and veggies and whole grains. Feeding yourself nourishing foods can help you resist temptations.”
Incorporating physical activity into the day can also help, Krautkramer said. “Follow your regular exercise routine. You can also work in a bonus walk if you take your kids around the neighborhood for trick-or-treating.”
Have a Treat
Deprivation and strict rules rarely work for people in the long run, Krautkramer said. She advised allowing a little wiggle room.
“That might look like choosing a sweet that has some added health benefits such as dark chocolate versus milk chocolate or a couple of dates filled with peanut butter,” she said. “It could also mean choosing your one favorite candy and allowing yourself a few pieces.”
With so much extra candy around, it can feel easy to overindulge. Have a strategy, Krautkramer said.
“Instead of consuming large amounts of treats, think about what you really want to eat,” she said. “Enjoy it slowly, mindfully, in moderation and without guilt.”
Rethink What Defines a Treat
Families looking to reduce the amount of candy this Halloween have many choices, Krautkramer said. Non-food treats such as stickers, pencils and temporary tattoos can be popular alternatives, while snack-sized pretzels and baked crackers offer a less-sugary option.
“The variety can be a welcome change for both children and parents,” Krautkramer said.
As with many holidays, Halloween is often steeped in tradition for families. That may mean visiting an orchard and making caramel apples or baking and decorating Halloween cutout cookies with the family. People can enjoy these rituals without guilt, Krautkramer said.
Give Yourself Grace
“When it comes to developing long-lasting healthy habits, resiliency is key,” Krautkramer said. “If you miss the mark on your goals for one day, it’s much better to acknowledge it and move on than to feel guilty and beat yourself up. One day won’t undo all the progress you’ve made.”
Visit ThedaCare Weight Wellness Solutions for expert guidance on attaining sustainable weight loss.
