Elizabeth Madison Nutrition
Elizabeth M. Madison, MA,CRC, CNWC
Registered Dietitian
October 2012
 Special Halloween Edition
Tips, Tricks, and Treats for a Healthy Halloween 

Halloween is here, which officially starts what I call the OverEating Season. It begins with all the candy that bombards us in stores starting early October, and goes all the way through to New Year's. It's like running a gauntlet, and all your good intentions to eat healthy can fall apart at the first Snickers or M&Ms.


Halloween is a challenge - those bite-sized candies are small, but they pack in a lot of calories. It's easy to take in way too much sugar with just a few pieces.


I can relate! I've been in more sugar comas from too much candy more times than I can remember. But you CAN get through Halloween and hold onto your sanity and your waistline.


Keep reading to find tips on making Halloween a healthy (or, at least less unhealthy) event.  And always remember to go to the source of your True Strength!


Have a Happy, Healthy, and Blessed Halloween! 




Elizabeth Madison,MA, CRC, CNWC
Registered Dietitian


Worth the Burn? 
Here are ten popular Halloween treats and what you need to do to walk them off!  The choice is yours. 

Treat                                 Amount        Calories       Brisk Walking
Snickers                         fun size bar          80                 27 min
Nerds                             fun size box          50                 17 min
Tootsie Roll                    3 mini rolls            33                 11 min
Life Saver Gummies       10 candies            130                44 min
M&M's                           fun size bag          73                  25 min  
Reese's Peanut             5 mini                   220                 74 min
Butter Cup  
Twizzlers                       1 mini package    130                  44 min
Butterfingers                  fun size bar         100                  34 min
Skittles                         fun size bag        60                    21 min
Candy Corn                   20 pieces            150                   50 min
8 Tips to Deal with Candy Overload
1. Set trick-or-treating curfews. Limit the number of hours your child is out trick-or-treating to help cut down on the amount of candy your child collects.

2.  Serve lunch or dinner before your child goes out trick or treating. Eating a balanced meal before hand (one that includes veggies, protein, and complex carbohydrates) will help your kids fill up before they head out.

3.  Negotiate how long the candy will remain in the house. Decide, for instance, that all candy is thrown out after one week. Once the novelty of eating the candy wears off, it often loses its appeal.

4.  Keep candy out of sight (and out of mind). Store the candy in out-of-reach places like high cupboards or the freezer. Chances are your child (and maybe even you) will forget about it.

5.  Get the kids moving. Make sure your child gets a little extra physical activity such as riding a bike or jumping rope to help compensate for all those Halloween Treats.

6.  Before they are allowed to eat anything, sort through kid's candy together. Then throw away any candy that's not wrapped or has broken seals

7.  Be a role model by consuming Halloween treats in moderation yourself. Also, it's a good idea to buy candy at the last minute and get rid of leftovers to avoid temptation.

8.  Allow kids to enjoy their candy. Studies have shown that forbidding foods makes them more desirable. Just remember: Halloween only comes once a year

Elizabeth M. Madison, Registered Dietitian
229-19 Merrick Boulevard, #226
Laurelton, New York 11413
In This Issue
Worth the Burn?
8 Tips to Deal with Candy Overload
10 Candy Alternatives
Be Inspired for Healthy Halloween:  10 Candy Alternatives

Small bag of pretzels

Fruit cups
Mini bags of microwave

100% Fruit-Roll Ups or Fruit leather

Mini granola bars

Boxes of raisins

100 % fruit juices or flavored water

Small package of nuts or sunflower seeds

100 calorie snacks

Mini dark chocolate bars with nuts

Recipe of the Month:  Cinnamon and Sugar Roasted Pumpkin Seeds

  • 1/2 cups pumpkin seeds
  • 2 tablespoons melted butter (or olive oil) 
  • 2 tablespoon granulated sugar
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon salt 
  1. Preheat oven to 350F.
  2. Scoop out the inside of your pumpkin, and separate seeds from pulp. Don't worry if there's a little pulp left on the seeds when you roast them-it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss.
  3. In a bowl, toss the seeds with the melted butter, coating thoroughly. Add salt and seasonings.
  4. Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil).
  5. Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they're baking, so that they toast evenly. 


"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation."

- Brian Tracy
"Let the wise listen and add to their learning, and let the discerning get guidance.
Proverbs 1:5 (NIV)
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