Trick or Treat Yourself with Balanced Halloween Treats!
Monday, October 16, 2023
By Julia Bailey, 4th year Dietetics major, Student Nutrition Clerical
The leaves are turning, there is a chill in the air, and the Halloween season is upon us. Halloween is known for being a holiday of enjoying sweet treats and candy, and for some, this may spark questions on the health impact of these typically sugary foods.
Tasty treats can still be a part of a balanced diet. Mindfulness when making food choices and eating a variety of nutritious foods, as well as treats, are all factors that create a balanced diet and life.
The Importance of Balance
A nutritious diet is essential for our health, but what does it mean to eat in balanced way? Simply put, it means eating foods from all food groups, or as many as possible, each day. The essential food groups include fruits, vegetables, grains, protein, and dairy.
During holidays, especially Halloween with lots of treats and candy, it might feel like a balanced diet goes out the window. However, it is possible to eat a balanced diet without missing out on fun holiday treats.
The main goal of every meal should be ensuring that at least three food groups are on your plate, rather than trying to eliminate certain foods that are often given a bad reputation. Each food group offers different nutrients that are important for our health, and eating them helps us feel satisfied and fueled throughout the day.
This can decrease fears of overeating sweets, as adequately fueling your body reduces cravings and allows you to make food decisions with a clear mind. Try to choose whole grains, lean proteins, and healthy fats, like vegetable oils, avocados, and fatty fish. These options are packed with essential nutrients and increase satisfaction during meals.
How to Incorporate Balance
Rather than being spooked by certain foods, choose to be mindful and enjoy treats as an addition to other foods to make sure your body gets the nutrients it needs. A great way to accomplish this is by adding nutritious ingredients to treats. Some healthful additions include nuts, seeds, whole grains, fruits, and vegetables.
For instance, if you were to make a caramel apple for a Halloween treat, almond pieces could be used as a satisfyingly crunchy coating to add protein and healthy fats. This simple addition would help balance the carbohydrates from the apple and caramel to give you longer lasting fuel.
Continue reading to learn about other nutritious additions like this that can boost the nutrients in each snack or meal to help you find balance while enjoying fun holiday treats.
Balanced Treats in the Dining Commons
If you have a meal plan, and are craving a Halloween treat, many balanced options can be found in the dining commons across campus.
Check out the bakery section for breakfast to find pumpkin quinoa muffins on the rotating cycle menu. Made with quinoa and whole wheat flour, these muffins are a delicious source of protein and fiber.
Bolton dining commons offers different flavors of pancakes each day, and some fall flavor options include apple cinnamon and pumpkin pie. With a side of eggs for extra protein, these fall pancakes could be a great option to start your morning with energy.
Other Halloween treats can be made with a little bit of creativity. Caramel apples are a fall favorite, and they can be made by slicing an apple and adding some caramel or chocolate sauce from the dessert topping bar. Caramel apples are a good treat choice, as the apple offers energy from carbohydrates, fiber, and vitamin C. As previously mentioned, caramel apples can be made more balanced by adding chopped nuts, like almonds, as a topping for added protein.
Balanced Treats at Home
If you do not have a meal plan, or you just want to make a fall treat in your own home or dorm, there are lots of recipes for balanced desserts, snacks, and even meals for the fall season.
Pumpkin seeds are a great addition to many snacks, as they contain protein, fiber, and healthy fats. They can be bought at the store, or taken from a pumpkin and roasted yourself.
A yummy way to incorporate pumpkin seeds is to make a Halloween trail mix. Combine pumpkin seeds, candy corn, pretzels, chocolate chips, whole grain cereal, popcorn, and anything else you would like to add. This is a great way to enjoy treats like candy corn and chocolate, while also incorporating whole grains and protein for balance.
Pumpkin bread is another fall favorite to be enjoyed this Halloween. It can be made with whole grain flour for more fiber, and the pumpkin contains vitamin C as well as iron.
If you are looking for a fall meal, pumpkin puree can also be used in soups and chili to add flavor and thickness. Other fall staples include sweet potatoes, carrots, and squash, which can easily be added as side dishes to your favorite meals for the fall season.
Eating a balanced diet does not have to be restrictive, and you should always be able to enjoy holiday treats without stress. The most important part of eating is providing your body with the nutrients it needs, but there is also a lot of value in simply enjoying food. By making mindful choices and eating a balanced diet, you can achieve both.