Loving a lower-sugar Halloween with your children

Rachel O’Halloran is an MU Extension field specialist in nutrition and health.

ROLLA, Mo. – Do you love Halloween but could do without the family sugar crash afterward? Many Missouri families feel the same way.

Consumer surveys from 2013 suggest that young trick-or-treaters consume an average of 3 cups worth of sugar on Halloween day. That equals about 380 grams, or around 25 times the recommended daily amount of added sugar for children. High sugar consumption can increase the risk of dental cavities, hyperactivity and food cravings later.

Holidays like Halloween are a special time to indulge and relax. However, with a few simple strategies, your family can enjoy Halloween while eating less sugar on the holiday and in the weeks that follow. Try these three tips for loving a lower-sugar Halloween with your children.

1. Offer healthy treats to your community

Although the days of handing out homemade treats from your front porch may be behind us, there are still plenty of good alternatives to candy bars. Consider offering sweet fruit options such as single-serving, individually packaged dried fruit or apple slices. These choices are often surprisingly popular with young children.

If you choose shelf-stable options such as fruit leathers or fruit cups, other parents will appreciate that these snacks can be enjoyed on Halloween or packed in school lunches in the weeks that follow. Beyond fruit, savory whole-grain snacks are also great choices. Think about small packages of popcorn, pretzels or whole-grain crackers.

Nonfood items are another popular option. Try glow sticks, stickers, temporary tattoos or Halloween-themed school supplies. Halloween treats can include many healthy and fun choices.

2. Choose balanced meals and smaller treat buckets before the festivities

One of the best ways to manage the Halloween sugar crash is to enjoy treats alongside balanced meals. Eating a meal that includes protein, healthy fats and fiber before or alongside Halloween treats helps your body absorb and process sugar more slowly and steadily. This can help reduce energy crashes and candy cravings.

Plan to enjoy a family meal before heading out to trick-or-treat. During the meal, discuss what everyone is excited about and who they hope to visit during the festivities. In addition to preparing your body for a high-energy evening, you can prepare your gear by choosing a smaller treat bucket for your children.

Trading a large pillowcase for a smaller bucket can help children feel satisfied with a more manageable candy haul and limit the number of sugary treats they bring home.

3. Have a plan for extra treats

Surprisingly, the sugar consumed on Halloween itself is often less of a concern for family health than the sugar eaten in the weeks that follow. The body does a good job of managing one day of extra sugar, but when we continue eating large amounts of holiday treats for days or weeks afterward, we can develop habits that are harder to break.

After Halloween, help your children sort through their treats. Make one pile for treats your family does not enjoy and either donate or discard them. Make another pile for your family's favorite treats and store them out of sight. Bring out only a few at a time to enjoy in moderation.

One fun tradition to start with your children is the Switch Witch. Similar to the Tooth Fairy, children leave some of their candy out overnight for the Switch Witch. By morning, the candy is gone, and the Switch Witch has left behind a small surprise, such as a book, craft kit or coloring activity.

Halloween is a fun time to celebrate with family and community. It is perfectly fine to let your children enjoy a few favorite treats on Halloween night. Just do not forget to help them brush their teeth before bed to wash away the sugar and protect their smiles.