By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC
Halloween can be a challenging time when focused on overall health, blood sugar or weight goals, but it doesn’t have to be completely candy-free! As a registered dietitian who believes in balance and making room for fun foods, today’s topic touches on how to enjoy Halloween treats without guilt or sacrificing your health goals. The key isn’t to avoid candy altogether – it’s about making mindful choices that balance enjoyment with your body’s needs.
Here are some strategies to help you mindfully enjoy Halloween candy without sacrificing your health:
- Don’t restrict candy (or other sweets) throughout the year.
If you only allow yourself to eat candy on special occasions like Halloween, it can lead to intense cravings for the restricted foods – and ultimately, binging or overeating these treats. Restriction sets up a cycle of deprivation, leading to overindulgence. We call this “scarcity mindset” – this mindset of “I can only have this now, so I need to eat as much as I can”, which is common when we think of foods as being off-limits. Instead, I encourage you to include sweets occasionally throughout the year. By giving yourself permission to have them more regularly, the “forbidden fruit” effect disappears, and candy becomes just another food in your overall balanced diet.
- Pair candy with protein to avoid a sugar spike and crash.
The reason you might want to avoid candy is because it is very high in sugar, which can lead to a sugar spike and then crash. This can leave you feeling tired, or even hungrier after the initial sugar rush. To help balance your blood sugar, I recommend pairing your candy with protein. For example – Greek yogurt with dark chocolate chips, or a chocolate square dipped in 1 tablespoon of peanut butter. Or, you could try a piece of candy with a few nuts or a string cheese. Protein helps slow down how quickly sugar enters your bloodstream, which reduces sudden energy crashes. And, by adding in protein, you’ll feel more satisfied – which can help stop you from reaching for more candy.
- Eat candy with your afternoon snack, rather than late at night.
Late-night candy eating can be tempting, especially after a long day when you feel like you deserve a treat. But, this can lead to a sugar spike right before bed, which can disrupt sleep and leave you feeling groggy the next day. Instead, try eating your candy earlier in the day, when your body is more active and better able to process the sugar. An afternoon snack of candy + protein can help you find balance, as noted in tip #2 above. This strategy can also help you avoid a late-night sugar binge, as we often tend to overindulge on sweets when we’re tired late at night.
- Make sure you’re eating enough throughout the day.
One of the biggest reasons people experience intense sugar cravings is because they’re not eating enough during the day. If you’re skipping meals or eating very little, your body will crave quick energy – like sugar. To manage and limit cravings, aim to eat balanced meals that include protein, fiber and healthy fats throughout the day. When you’re fueling your body appropriately, you’re less likely to crave and overeat candy because your body isn’t desperately seeking energy.
In summary:
Enjoying Halloween candy doesn’t mean abandoning your health goals. By allowing yourself treats throughout the year, pairing candy with protein to stabilize blood sugar, enjoying it earlier in the day, and making sure you’re eating balanced meals, you can enjoy these treats and stay on track with your goals.
If you’re seeking even more personalized nutrition coaching, guidance and support to tackle your sugar cravings, low energy, blood sugar control or weight management, learn more about the 6-Week 1:1 Concierge Nutrition Bootcamp Program with Melissa Schuster, MS RDN CDN IFNCP. https://schusternutrition.com/bootcamp
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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