Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
3 Halloween Eats That Won't Haunt You to Make
3 min read
As Halloween approaches, spooky décor fills neighborhood lawns and children eagerly anticipate the thrill of trick-or-treating. Whether going door-to-door or attending a party, candy is synonymous with Halloween.
Between the sweets, it can be a good idea to add in nutrient-dense recipes and talk to children about healthy behaviors around candy. Here are some tips:
- Eat a balanced meal before trick-or-treating. Sit down for a balanced meal before trick-or-treating begins. Candy is high in sugar but low in nutrients and fiber, which means you can eat a lot more before you feel full. Instead, aim for foods high in protein and whole grains to help sustain their energy and prevent overeating candy.
- Let kids eat a normal amount of candy. Halloween is one day out of the year, and part of celebrating the holiday is eating candy. Parents and guardians can set limits on the number of treats while giving children control over their choices of candy. However, when the treats are done for the night, store them outside of the bedroom. This reduces the temptation to go back for more.
- Frame candy in a healthy way. Labeling candy and treats as “bad” foods and restricting access to them can contribute to an unhealthy relationship with sweet treats that could contribute to bingeing behaviors. Comments about how candy and treats can negatively affect a person’s weight can contribute to internalized attitudes in children. Teach kids that candy can be enjoyed as an occasional treat, but not as an everyday food and should be part of an overall balanced meal.
- Brush teeth afterwards. Be sure everyone brushes their teeth and flosses after Halloween night. While good dental hygiene is important every day, it’s especially important after eating candy, as it is sticky and clings to teeth and gums.
Halloween doesn’t have to be solely about sugary treats. By encouraging mindful consumption and integrating crafts and healthier snacks, families can enjoy the holiday with health at the forefront. Try one of these nutrient-dense ideas:
These ghostly bites feature classic Italian fresh flavors of tomato, oregano, basil and mozzarella cheese. Tomatoes pack in an antioxidant punch and provide fiber, while the mozzarella is a relatively low-fat and low-sodium cheese.
This layered taco dip is bound to be a Halloween party crowd-pleaser from flavor to presentation. The dip is made up of protein-rich lean turkey, seared with vegetables and taco seasoning for a fragrant base. It’s then topped with taco sauce and guacamole, which is rich in healthy fats and fiber. The final touch is a web design outlined by a light layer of sour cream which also adds freshness to the dip.
Making these spooky treats is a great crafty family activity with a delicious aftermath. Naturally sweet Honeycrisp apple slices are lightly dipped in a dark chocolate, then drizzled with white chocolate to form a festive webbed pattern.
