Happy Halloween everyone! Halloween is so much fun when you see all the kiddos dressed up and knowing family and the holidays are around the corner. This is the season where eating patterns can change, and it is important to remember the core components of healthy eating.

1. Balance, variety, and moderation are the core components of healthy eating. I know, trying to even think about moderation with Halloween candy is unfathomable, but it can be done!
2. Remind yourself there is always tomorrow! Try to stop the thought process of “all or nothing”. It can set you up for failure going into a snack thinking “I better eat all of this left-over Halloween candy now because I’m not going to eat anymore after today…” It is much better for your frame of mind to think “I can have a small piece today and tomorrow and the next day, if I want it”. This is a good frame of mind to be in when Thanksgiving and Christmas roll around.
3. Working with the right portions will also help you in staying healthy even when a small piece of candy is involved. Working with the right portions and variety will help in making sure you do not over do it with the sugar!

Some folks wonder what is the fuss about sugar? Let’s talk about sugar since many sweets and desserts might be on our plates in the months to come. The American Heart Association recommends 6 teaspoons per day for women (100 calories per day) and 9 teaspoons per day for men (150 calories per day) of ADDED sugar.  This does not include the natural form of sugars found in fruits and dairy products. Finding added sugars in products can be difficult because you need to read the ingredients and look for things like anhydrous dextrose, corn syrups, corn syrup solids, dextrose, high-fructose corn syrup (HFCS). By January 1, 2020 you will be able to quickly look at the label and see added sugars. Please refer to the picture below.

The picture below provides a visual of how much sugar is in different products. The first vial shows the max amount of added sugars you should consume. Vial 1 shows the amount of sugar in a small hot fudge sundae of 46g (~11.5 teaspoons), vial 2 is a sweet roll with a sugar amount of 47g (~12 teaspoons), vial 3 is a 20oz soda having 67g of sugar (~16 teaspoons), and vial 4 has 30g of sugar in a 2oz snickers candy bar (~8 teaspoons). Sometimes it is nice to just have a visual of how much sugar can be in some of our foods!

Just remember that if you keep in mind balance, variety, and moderation while working with appropriate portion sizes you will naturally be avoiding added sugars in foods. As we age our bodies naturally slow down which results in not needing as much food, but always remember you can balance that by staying active and exercising regularly.  Do not deny yourself the small Halloween candy bar, but do not sit down and eat them all. There is always tomorrow!

Amanda Garant

Registered Dietitian

Motion 4 Life Fitness