Have a Hauntingly Healthy Halloween

For most kids, Halloween means a bucket full of sweet treats. While this is scary enough to any Registered Dietitian, what’s even more frightening is the abundance of high sugar, high fat and low nutrient treats kids are bombarded with before the trick or treating begins.

Last year I was horrified when I picked my boys up from daycare to learn that not only had they had a Halloween party full of cupcakes, cheese puffs and orange juice drink, but they also had a load of candy as they had trick or treated from classroom to classroom. I’m not opposed to children (or adults) enjoying a little sugar on Halloween, but there’s more to Halloween than candy. There’s dressing up, having fun with friends, playing games and doing crafts. With so many celebrations throughout the year, it’s important to enjoy each one without going overboard.  Besides, how can Batman protect Gotham if he is filling his body with sugar?  So this Halloween, keep your superhero healthy with these tips:

• Manage how Monsters Munch:  Make sure most of the food provided during party time is nutrient-rich. Try apples with caramel or yogurt-dip, Pumpkin dip and graham crackers, Munster Monster Kabobs, Mummy Mix, Witch’s fingers (carrots)  with dip or homemade Oatmeal Cheddar Blackberry Bars.
• BOOgy down:  Instead of sitting down and eating, keep kids moving with ghost sack races, pin the nose on the witch, a skeleton scavenger hunt and costume parades.
• Strengthen their Skelton: Offer to bring in chocolate milk in place of sugary drinks.  It’s good nutrition in disguise and kids love it!
• Control Candy:  Instead of candy, surprise kids with stickers or temporary tattoos, bouncy balls, fun straws, colorful pencils, or spooky plastic rings. 

How do you keep Halloween Healthy?

Laura Buxenbaum, MPH, RD, LDN

Healthy Habits for a Healthy Smile

You know how I remember that October is National Dental Hygiene Month? From a Halloween pumpkin’s toothy grin! This year’s theme is  “Healthy Habits for a Healthy Smile.” No matter what your age, total oral health begins with sound nutritional habits.  Your daily eating plan should include 3 servings of milk, yogurt or cheese. Dairy foods contain calcium, vitamin D and protein that strengthen bones, teeth and gums. Breads and cereals supply B vitamins for growth and iron for healthy blood, which in turn contributes to healthy gum tissue. Fruits and vegetables contain the essential vitamin C, which helps maintain healthy gums. Lean meat, fish, poultry and beans provide iron and protein for overall good health, and magnesium and zinc for healthy teeth and bones.

This October when you may consume more candy than you should-make time for your smile with a healthy regimen that includes:

• Brush: Studies have shown that brushing for two minutes at least twice a day  is perhaps the single most important step an individual can take to reduce plaque build-up and the risk of plaque-associated diseases, such as cavities and gingivitis.
• Floss: Proper flossing prevents plaque build-up which can lead to tooth decay and gum disease.
• Rinse: To kill plaque and germs that brushing and flossing leave behind, be sure to finish your routine with a mouthwash recommended by the American Dental Association (ADA).  Look for the ADA Seal of Acceptance.
• Chew: Chewing sugar-free gum after eating is clinically proven to be an important part of good oral health. Consider sugar-free gum as a treat for  little goblins and ghouls this Halloween.
• Nibble: Cheese is an excellent source of protein; calcium and phosphorus which helps stimulate saliva production and prevent tooth decay. String cheese and a piece of fruit makes a delicious afternoon snack.

Mary Martin Nordness, MA, RD, LD, CHES

Mad for Pumpkins!

In my neighborhood, pumpkins take center stage in the month of October. They are carved with care as welcome lanterns for little ghost and goblins on Halloween night. But this forgotten vegetable is much more than a fall decoration. Did you know that pumpkins are loaded with vitamins A and C, which help nourish your eyes and skin?

Most parts of this gourd- like squash are edible, including the fleshy meat, shell, seeds, leaves and even the flowers. I know because I munched on fried pumpkin flowers as an appetizer at Bittersweet Plantation Bed and Breakfast. I still remember their delectable delicate crunch.

I don’t wait until Thanksgiving to enjoy a slice of pumpkin pie. As soon as pumpkins debut at local markets, I add them to my grocery cart to use as part of my fall menus. I whip up pumpkin bread and muffins or pumpkin pancakes on weekends. Sometimes, I prepare a quick pumpkin pick- me-up beverage for breakfast or an afternoon snack. For All Hallows Eve, I plan to prepare a special  pumpkin entrée for my husband. Don’t get punked — give pumpkin recipes a try this fall.

Mary Martin Nordness, MA, RD, LD, CHES

Have a SpookTackular Halloween

Recently, my 3-year-old son declared that he did not want to dress up for Halloween, but wanted to wear his “regular” clothes. He also stated that he was not going trick or treating. As a dietitian and mom, this should make me happy. After all, no trick or treating means no battles over candy. But I will admit, his statement made me a little sad. Halloween is one of my favorite holidays; I love the decorations and the happy hours spent planning the perfect costumes for my boys.

I am not alone in my love for Halloween. American consumers will spend a total of $5.8 billion on one night of celebration, with the average American spending $20.61 on candy! While this may not sound like much, it means $1.78 billion worth of candy is going to be distributed to kids. With the growing childhood obesity crisis, this statistic is alarming. I am not against Halloween or the candy. It offers an excellent opportunity to openly discuss eating in moderation with children.

So don’t be a Halloween monster – try these tips for a less candy-centric holiday:

• Give Healthy Treats: Pass out snack size bags of pretzels or graham crackers, applesauce pouches, dried fruit leather or fruit gummies, 8 ounce chocolate milk chugs, string cheese or sugar free gum.
• Offer Non-Food Trinkets: Kids love items such as stickers, temporary tattoos, pencils, bubbles and spider rings.
• Make a Trade: Allow your child to swap his or her candy for a special toy, movie night or even money.
• Fill Them Up: Provide a nutrient rich meal, such as macaroni casserole, fruit and a glass of milk prior to “trick or treating” to decrease the temptation of the candy.
• Practice Portion Control: Allow children to have one treat a day from their loot.

Laura Buxenbaum, MPH, RD, LDN