Healthy Tricks to Manage Halloween Treats
Americans buy more than 600 million pounds of candy each year for Halloween alone.
This time of year can be tough when you're trying to stick to your health goals. If you have prediabetes or diabetes, it's extra important to watch your candy intake so your blood sugar stays on track.
Try not to label candy as "bad" or use it as a reward for good behavior. Focus on balance and everyday habits. Candy can fit into a healthy diet.
Here are some tips and tricks to navigate this spooky season:
1. Embrace Portion Control Without Declaring Candy the Enemy
Most Halloween candy comes in fun-size or snack-size packs, which are great tools for portion control. Instead of eating candy while watching TV or scrolling on your phone, sit down at the table with one or two pieces and give them your full attention. Eating without distractions helps you avoid overdoing it. It also helps you feel more satisfied, so a smaller amount goes a longer way.
If you have diabetes, think about how a piece of candy fits into the carbs at your meal or snack. If you plan to eat candy after a meal, count the candy as your carb source for that meal. Movement also helps your body use sugar, so take advantage of the fall weather and go for a walk after enjoying a piece of candy.
2. Keep Your Meals Consistent to Balance the Cravings
Sweet cravings rarely come out of nowhere. Most of the time, they're your body's way of saying it hasn't been fed enough during the day. When you skip meals or go on long stretches without food, your blood sugar dips. Your body then sends urgent signals for fast energy, and candy fits that bill perfectly.
The fix is simple: eat balanced meals throughout the day. When your body feels truly full from eating real food, cravings tend to fade. You may still want a piece of candy, but you won't feel the need to eat half the bowl.
A helpful rule is to enjoy candy only at set meal or snack times rather than grazing on it all day. Constant access leads to constant snacking. Treat candy like any other food, something you sit down and enjoy on purpose, rather than something you grab every time you walk through the kitchen.
3. Trade Candy for Fun Activities With the Kids
For families with children, candy doesn't have to be the main event this season. Let kids swap their candy for small toys, books or cards. Or trade pieces of candy for family activities such as a hike, a bike ride, a game night, a trip to a local park or tickets to a sports event. This keeps the fun going without centering everything around sugar. It also helps build healthy links between enjoyment and activity rather than enjoyment and food.
4. Pair Candy With a Glass of Reduced-Fat Milk
When you do sit down to enjoy a piece of candy, try having it with a glass of reduced-fat milk. The protein and fat in milk help slow sugar absorption, balance what you're eating and help you feel full, so you're less likely to go back for more. It's a small change that makes a real difference, especially if you're keeping a close eye on blood sugar levels.
5. Out of Sight, Out of Mind
Your surroundings shape your habits more than willpower does. A bowl of candy on the kitchen counter is basically an open invite to snack, and most people will accept that invite many times a day without even thinking about it. The simple fix? Move the candy somewhere less visible or get rid of it altogether. You can also donate leftover candy to give it a purpose beyond your pantry.
The following organizations provide opportunities to express your thanks by sending goodies (as well as notes and amenities) to our service men and women.
Ship your candy to:
Soldiers' Angels Treats for Troops
Treats for Troops collects candy from across the country to send to veterans or deployed active-duty members. The organization is currently accepting individually wrapped candy donations under 10 lbs at their headquarters in San Antonio.
1355 Central Pkwy S #700
San Antonio, Texas 78232
Operation Shoebox
Operation Shoebox accepts individually wrapped candies year-round to be sent to active-duty members overseas in care packages.
8360 East Highway 25
Belleview, FL 34420
Talk to a Dietitian at Chesapeake Regional Healthcare
Whether you need help managing blood sugar, building better eating habits or just getting through a season full of sugar, our registered dietitian nutritionists are here to help. They can work with you to create a plan that fits your life. Schedule a nutrition consultation with the team at Chesapeake Regional Healthcare today by calling 757-312-6673.
