Trick or Treat?

A balanced diet is a healthy diet.  Allowing yourself to enjoy a treat once and awhile really is okay!   

Halloween is once year, but the candy is around for many weeks before and after it has come and gone.  You can choose not to eat the candy, which is fine too.  However, if you do decided to indulge and have a few treats your best bet is to read the food labels for ingredients, calories and fat.  Choosing candy that contains the least amount of calories and fat can be a great choice, however that choice may not be satisfying for you. Choosing one that you would like and enjoy may be the better option in the long run. It is really about the amount of candy that you eat versus the one(s) you choose to eat. The fun size candy bars are really great, if you stick to the recommended serving amount! Most servings of these treats contain 150-200 calories or less. That is not a significant amount of calories when you consider that most individuals should be consuming close to 2,000 calories per day. 

Thinking about the calories and fat can take the fun out of the treats you choose. But, it is better to be aware of what you are choosing and then you can choose wisely! 

Some people over-indulge on Halloween and are done with the candy- while others will ration out their treats for a week or so. Either way is fine! However, if you continue to over-indulge for a week or so that is when you may start to realize that this holiday is adding some unwanted extra calories to your healthy eating plan.  

Halloween Candy can fit into a healthy eating plan if you practice moderation. Although, the fun size candies are great, eating a few at a time will add up to a full size candy bar. The table below can help you decide where you may want to spend or save calories.

Remember that Halloween is just the beginning of the holiday season so choose wisely!

Candy	Package Serving Size	Calories	Fat	Sugar	Tips
Tootsie Rolls	6 small pieces (40 g)	140	3 g	19 g	These little candies provide less fat and fewer calories than most in this table, However be aware that they are pretty sticky and may increase the risk for tooth decay.
Candy Corn (Brach’s)	21 pieces (40 g)	150	0 g	37 g	Fat-free is a plus here. But because these candies are also packed with sugar and will stick to your teeth!
Kit Kat	3 (2 piece snack size bars) (42 g)	210	11 g	21 g	The light wafer makes this bar less dense and therefore provides a lower in sugar amount per serving.
Hershey's Milk Chocolate Kisses	7 pieces (32 g)	160	9 g	18 g	Note: Try to choose Special Dark version in order to add flavonoids/antioxidants
Hershey’s minatures	4 pieces (34g)	160	9	17 g	As mentioned above. Choosing the dark chocolate version is nice alternative.
M&M's Milk Chocolate Candies	fun size, 1 bag (27g)	130	5 g	17 g	If you choose peanut M & M’s you will get a few more calories and fat.
Milky Way	Fun size, 2 bars (34g)	160	4 g	20 g	Eat one or two, then freeze a few (a good idea for just about any candy bar).
Butterfinger	Fun size, 2 bars ( 21g)	170	6 g	16 g	Stick to the fun size!
Snickers	Fun size, 2 bar (34 g)	160	8 g	18 g	This is another good one to freeze!
Reese's Peanut Butter Cups (snack size bats)	1 snack size (34g)	170	4 g	16 g	Just because it contains a little more peanut butter than chocolate doesn’t make it nutrient dense- still a candy bar!

Resources: The nutrition content found in the table above was obtained from food labels of the products
http://www.snickers.com/default.htm
http://www.hersheys.com/
http://www.milkywaybar.com/index.shtml
http://www.butterfinger.com/butterfinger.aspx
http://www.tootsie.com/
http://www.brachs.com/products/candy-corn

The table in this handout was adapted and updated from one found in the article Halloween Candy Nutrition: Calories, Fat - and Good News! by Carol M. Bareuther, RD. accessed October 1, 2018 http://familydoctormag.com/nutrition/1497-halloween-candy-nutrition-calories-fat-and-good-news.html

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Halloween Festivities

By Meghann McMillan

It’s that time of year again where the leaves have changed colors, the air has gotten cooler, picking and carving pumpkins is a must and everyone seems to have tons of candy to share. With Halloween right around the corner it is easy to get caught up in the festivities, allowing a healthful eating to slip down the drain. This year, why not make some traditions a little healthier?

Can’t seem to get enough of any sort of pumpkin spiced drink that’s out there during the season? Ditch the high calorie drinks loaded with sugary pumpkin syrups and artificial colors and flavors for something more natural and chuck full of vitamins and minerals. Spice up your day with a homemade pumpkin spice smoothie! Pumpkin is loaded with anti-oxidants and vitamins A, C and E. One serving of pumpkin gives your body more than 250% of your RDA for vitamin A! Pumpkin is also a good source of B vitamins and is rich in minerals such as potassium and calcium. Combine that with the ingredients below and you’ll have a nutrient dense, low calorie delicious treat to give you a boost during the fall season.

Pumpkin Spice Smoothie

• ½ can of pumpkin puree
• ½ frozen banana
• 1 small carrot, peeled and cut into chunks
• 1 tsp honey
• 1 tsp cinnamon
• 1 tsp nutmeg
• Pinch of ginger
• 1 cup vanilla almond milk
• 3 ice cubes

1. Add all ingredients to a blender and blend until contents are combined and smooth. 
2. Add more Almond Milk as needed to think smoothie to your liking. Best enjoyed in the fall!

If one of your Halloween season activities includes picking and carving pumpkins, try turning it into a nutritious and delicious activity to add to the fun. Instead of tossing the “guts” of the pumpkin as you scoop them out to carve, put them aside and roast the seeds. Pumpkin seeds are just as nutrient dense as the flesh. Pumpkin seeds are packed with antioxidants, especially tryptophan. Pumpkin seeds contain heart healthy mono-unsaturated fats. They are loaded with fiber and protein and provide our bodies with tons of iron and zinc. To roast pumpkin seeds, preheat your oven to 170 degrees F. Spread the seeds on a baking sheet and sprinkle with sea salt (you could also toss in olive oil, sprinkle with sea salt, pepper, garlic, rosemary, cayenne….whatever flavors are your favorite!). Once in the oven, let the seeds roast for 15 - 20 minutes. Enjoy these crispy treats on salad, in a snack mix, in your oatmeal or by the handful! 

With all the fall and Halloween festivities comes the Halloween parties. Halloween parties may mean the over consumption of many different sugary treats. This year, forget about bringing the traditional sugar laden candies and make your own sweet treats….without all the refined sugar! Check out this honey sweetened dairy free delights that are brimming with antioxidants and heart healthy ingredients.

Fall Dark Chocolate Treats

• 1 cup coconut butter
• 1 cup raw cacao powder OR 1 cup 100% Dark chocolate chips/bar chunks
• ½ cup honey (raw is my favorite!)
• 1 tsp vanilla extract
• Pinch sea salt
• 1/3 cup toasted almonds
• 1/3 cup dried cranberries

1. Melt coconut butter in a nonstick pot over a stove top on medium heat. Make sure not to burn by stirring. 
2. Once melted, stir in dark chocolate until smooth and combined. 
3. Next add honey, vanilla and sea salt. Continue to stir until contents are combined and smooth. 
4. Lastly, add the almonds and cranberries. Take off of heat. 
5. On a parchment lined cookie sheet, drop spoon fulls of chocolate clusters. Let stand until hardened or store in the refrigerator until solid and ready to eat.

With these Halloween ticks, you will certainly be in for a treat this fall season, adding a little health to your fun. Enjoy and be safe!

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10 Healthy Foods to Beat Those Halloween Treats

Guest post by Northeastern graduate student Meghann Jurkowski

Halloween is an exciting time of year filled with tricks, treats, costume parties and loads of candy. It's always fun to take part in the festive activities and taste all the Halloween goodies that surround us but sometimes we indulge a bit too much. If you have been to one too many parties or ate a little bit too much this holiday, leaving you feeling sluggish, overly full, sick or just plain creepy, you should consider cleansing your body with some detoxing foods. It is completely possible to give your body a cleanse, ridding yourself of those Halloween toxins without fasting! Here are 10 detox foods to get you back to normal...

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Happy Halloween from Dining Services!

Happy Halloween! Dining Services kicked off the Halloween weekend last Thursday night with the 11th Annual Great Pumpkin Carving Contest. More than 50 students put their carving skills to the test as they sat side-by-side with their fellow competitors in the upper dining area of Levine Marketplace. There were many creative designs this year including a pumpkin hamburger, a map of Boston's MBTA system, and even an Apple logo in honor of Steve Jobs.

[Keep reading to watch a video of the event and to see the winning designs!] 

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White Chocolate Bark: A Halloween Dorm Room Treat

Here is a recipe for a quick and easy Halloween snack that can be made right in your dorm room!

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Tricks to Enjoy Your Halloween Treats

Halloween is one day a year but the candy is around for many weeks before and after October 31st. You can choose not to eat the candy, which is fine - especially if you are someone who has worked really hard all year to lose weight and keep it off. However, if you do decided to indulge and have a few treats, your best bet is to read the food labels for ingredients, calories, and fat.

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