The word "moderation" is not generally associated with Halloween's haul of sugar-laden treats.
But Sabina Valentine, a registered dietitian with the University of Alberta's Faculty of Agricultural, Life & Environmental Sciences, says it's the perfect time to have important conversations with kids about healthy eating.
"Halloween is a really good opportunity to talk to kids about how to eat food in healthy ways," she says. "Of course, trying to eat in moderation is a lot more difficult than it seems. But as a dietitian who counsels adults, I can tell you that it is much easier to learn when we are young."
Valentine notes it's not just about how much candy children eat: "It's also about helping them develop a healthy relationship with food, where they can enjoy treats without feeling guilty about eating them."
Why Halloween is an exception
Over the past decade, health concerns once seen only in adults, like Type 2 diabetes and nonalcoholic fatty liver disease, have begun to appear in children, largely linked to high sugar intake - especially from sugary drinks, Valentine explains.
"This has created a culture of fear around sugar. But these health conditions are complex, and eating candy on one night isn't what causes them. Some parents respond by banning candy or placing very strict limits on sweets. While it's important to set reasonable boundaries, being overly restrictive can sometimes make children want those foods even more, or encourage them to sneak food. The goal isn't to eliminate candy, but to help children learn how to enjoy it as part of a balanced diet."
The Canadian Heart and Stroke Foundation recommends limiting added sugars to less than 10 per cent of our daily calorie intake. A practical target, adds Valentine, is the American Heart Association's limit of about six teaspoons per day - about the amount in a single cup of pop.
As long as you are working toward that intake most of the time, she says, Halloween is the one night of the year you can ease up.
"One night of eating candy is not the cause of obesity - it's what you do the other 364 days of the year. After Halloween, just return to your usual eating routines. There's no need to make children feel they've done something wrong by enjoying their candy. What matters most is the eating habits they develop over time."
With that in mind, Valentine offers five tips for parents who want to help their kids develop those healthy habits.
Emphasize fun versus candy.
At Halloween, Valentine encourages her own kids to focus on the fun aspect of dressing up and trick-or-treating, not competing for how much candy one gets or eats. "Emphasize the social aspect," she says, "and let kids enjoy their candy without making them feel guilty about it. Candy doesn't need to become a big issue or something children feel they have to hide."
The same goes for any holiday we typically associate with food and, often, overeating.
Trust kids to make healthy choices.
After the night of candy bingeing is over, put the Halloween candy in a bowl on the kitchen counter and encourage kids to eat only a few pieces a day, Valentine suggests. "Set reasonable limits and come up with a plan with your kids so they take responsibility for their own eating. For example, you might agree on when they can enjoy their candy, rather than constantly negotiating over how much they're eating. Parents can provide some structure while still allowing children to make choices. It's also best to avoid using candy as a reward for good behaviour or taking it away as punishment, because that can make it seem even more desirable."
Teach body cues.
Should kids overindulge in the trick-or-treat loot, use the tummy ache as an opportunity to explain how to listen to your body. "Help children notice how they're feeling while they're eating. Are they still hungry? Are they comfortably full? Are they still enjoying what they're eating? Learning to recognize those signals takes practice, especially when something tastes really good," says Valentine.
"Rather than criticizing children for eating too much candy, help them understand how their body feels and learn from the experience."
Nip boredom eating in the bud.
"When my kids are bored, they head straight for the fridge. Of course, there's nothing wrong with eating sometimes simply because food tastes good. But it's also helpful for children to recognize when they're eating because they're bored rather than hungry, and to think about other activities they might enjoy."
Valentine's solution is to have everyone in the family list 10 things they really enjoy doing in place of eating and put that on the fridge. The reminder is a simple tool to prevent senseless eating. You can put the same list in front of the Halloween candy bowl.
Watch for excessive eating.
Once kids hit their tweens and teens, especially, if you find them overeating any type of food, it's important to continue conversations about eating in moderation, but also ask whether they have any emotional concerns, says Valentine.
"Often kids can't vocalize feelings at that age. Maybe they had a bad day at school. And they reach for food because it makes them feel warm and fuzzy. And that's not necessarily a bad thing. We all sometimes find comfort in food. But if children are regularly turning to food when they're upset, stressed or bored, it's worth exploring what might be going on rather than focusing only on how much they're eating."
Valentine suggests talking about feelings and giving kids alternatives to manage stress.
"Your main goal is to help children develop a healthy relationship with food. That means being able to enjoy treats, recognize when they're hungry or full, and make food choices without feeling guilty or ashamed. Halloween is a great opportunity to start teaching those skills."
