Y'all, these videos by Jimmy Fallon each year crack me up.
Not because I am some sick dietitian who just loves to see kid's Halloween candy taken from them, but rather because they show just a glimpse at how much kid's. love. candy.
How to handle Halloween candy with kids isn't a new issue of parenthood, nor does it come to any surprise to dietitians. I know it is one that a lot of you are probably wondering about though as we sit here just days away from Halloween.
Before we jump in though to talk about 13 lucky little lessons for how you can handle all that Halloween candy once it makes its way into your home, I want to encourage each of you to enjoy the festivities (including some nutritionally-absent food options in candy) on Halloween. On Halloween night, don’t stress over the sugar. Just cherish the times with your kids. See the joy in their eyes. Embrace their sticky fingers. Teach them to listen to their tummies. Foster freedom around food. Brush their teeth. Tuck them in agreeing that the day was the “best day ever” (in their innocent eyes).
Then tomorrow, you can begin to implement the following ideas for how all foods fit - including all that candy they carried home.
How to Handle Halloween Candy with Kids
Want to know how to make Halloween candy with kids a little less spooky?
Read these 13 lucky little lessons from a dietitian mom.
1) Remember the Basics of the Division of Responsibility.
If you want the most simple way to break down how I think we should handle allowing our kids to have Halloween candy, it all comes back to the basics of Ellyn Satter's Division of Responsibility. As a reminder, it is our job to determine what, when, and where our child eats. It is our child's job to determine if/whether and how much they eat. Connecting the dots between this and how it relates to Halloween candy, that means it is our job as the parent to set boundaries around what candy/treat is offered, when your child has it available, and where your child is allowed to eat it. Then, you can transfer the control and trust to let them determine if/whether and how much they eat (keep reading).
2) Don't make Halloween candy feel forbidden.
The more you can keep Halloween candy neutral, the better. Research is clear that kids who grow up in an environment where restriction, pressuring, and bribing is used (to get them to eat either a certain way or a certain amount), the more often they crave forbidden foods like candy. Maybe you can relate? If you were raised in a family where sweets and treats were overly off limits, you may find yourself struggling with self-control when it comes to common triggers like candy. Conversely, when approaches like the Division of Responsibility are used as the main form of food parenting, our kids learn how to self-regulate all foods, including candy. So even though it may seem as though a more strict food environment serves our kids well when it comes to Halloween candy, remember that the more restricted this highly appealing food becomes, the more your tactics may backfire.
3) Consider your kid.
I’m not saying to cater to the sugar obsessed kid and become totally permissive as a parent. What I am saying is to address their sugar obsession head on. Rather than forbid them from eating these preferred sweets more because you know they tend to obsess over them, consider creating a more liberal dessert policy in this season to help see it past. By offering these foods more often for a given period of time, you can establish an environment that shows you trust your child(ren) to listen to their bodies and make healthy choices. Kids in turn learn to trust their own intrinsic cues while still appropriately managing cravings and making smart food choices. While kids don't need added sugars in their diets (see the next point), a small amount for a given period of time can help take it off its preferred food pedestal.
4) Determine "enough."
While the Division of Responsibility deems it the child's role to determine if/whether and how much our child eats of a given food, there are exceptions to this when it comes to candy and dessert. This gets a bit confusing but in general comes back to parents finding smart strategies for what amount of candy is age-appropriate or rather “enough,” so that it doesn’t crowd out healthier options of food but also doesn’t restrict the sweet stuff so much that kids cravings for it increase (beyond expected). The dietitian in me would say no amount is necessary. The mom in me, however, realizes that a 90:10 food philosophy allows just enough flex room with food, especially in seasons like these. So if you are wanting a number of pieces of candy per day that gets the pass, you can review this calculation to find a general gauge for how much added sugar still falls within appropriate limits. You can also read more here for ideas on how you can determine healthy in your home, encourage pleasure, and promote self-regulation so “a little can go a long way” with candy and other foods that fall in the 10% (of discretionary calories).
5) Be clear and consistent.
Being clear about when your child can eat Halloween candy during the day (or scattered throughout the week) helps keep both of you sane until the candy bowl runs out (or gets forgotten about!). Amidst your child's frequent initial asking for Halloween candy, decide on a consistent answer for when they can expect to have it using a predetermined time of day. While this may differ from family to family in timing and frequency, it is important that you stay consistent. This makes it so candy isn't the dangling carrot in front of their nose that they always chase and yet never actually get to enjoy. It also makes it less tempting to use tactics like bribing (i.e. "If you eat all of your dinner, you can have a piece of Halloween candy). Instead, these clear and consistent expectations take the pressure off of you from daily deciding if/when to allow it and in what amount, while also freeing up your child's mental energy to focus on something other than an elusive forbidden food.
6) Determine the when.
Just as we talk about the aspects that fall under the parent's role with the Division of Responsibility, also comes the clear and consistent expectations around the when candy is offered. Just as we addressed above when each day candy will be offered, here I want to highlight the when in terms of how long it will be offered. Determine for your family the following: When is Halloween candy welcome in your home? For one day post-Halloween? One week? One month? Until it runs out? While some kids do forget about candy when it is kept out of sight and out of mind, other kids tend to do better with time limits that are set for the whole family. In our house, all candy is over my the time of my husband's birthday (which conveniently is November 6th). This helps us to enjoy it for the week following Halloween, but then get back to our normal eating habits and family dessert policy of desserts only on weekends and birthdays.
7) Include Halloween candy as a snack.
Crazy, right? Especially when I tell each of my coaching clients to use snacks to fill in nutritional gaps with non-traditional "snack foods." But that can be done here too simply by pairing the candy alongside a more nutrient-dense item like a glass of milk, side of fruit or veggies with dip, or handful of nuts (age permitting to prevent choking). When spaced appropriately with scheduled meals and snacks, offering Halloween candy as part of a child's snack makes it so it doesn't compete with more nutrient rich meals.
8) Find other nutritionally void foods to cut.
While it might sound crazy to offer candy as a snack, think of all the nutritionally poor options we default to offering out kids for snacks. From snack crackers to fruit snacks and roll-ups, it isn't the calories in these I am concerned about. It is the fact that those calories come at a valuable cost: the real estate in our kid's stomachs. So take this as an opportunity to become more intentional about when you are working to get in important nutrients. While candy isn't an ideal option to be offering, it can compel you to think through what other, everyday options you otherwise may have offered that also are nutritionally void. Start making a commitment to watch for added sugar in the other foods you offer, and gradually choose healthier, lower added sugar alternatives. While the new food labels are only rolled out on some food products so far, you can still look at the ingredient list to identify sources of added sugar. Then consider how you can make healthier choices to cut down the added sugar in your family's everyday favorites. This will create a habit that serves your family well far after the candy runs out.
9) Keep candy out of sight.
Just watch, and I think you’ll be surprised about how much more out of mind candy becomes if their pumpkin pale isn’t on the counter in plain sight. As mentioned from a study I shared on this post about five ways to curb sugar cravings in kids, keeping candy out of plain view helps keeps not to focus on it as frequently. The less they think about it, the less they ask for it, the less of a nonstop issue it needs to be from a nutritional standpoint. So put it away and wait until your child asks for it. Chances are that even before all of the candy gets consumed, your child will forget to ask for it at the set time (discussed above) and your family can just move on without it again.
10) Talk about the characteristics of candy.
If you want your child to wolf down their candy, help remove each piece from the wrapper and prepare to see your kid mindlessly go after it. Instead, let me suggest you try this. Use inquiry-based learning to slow down the eating process. Ask questions about a candy’s taste, texture, flavor, color, size, etc., to help your child slow down and savor their candy. Just as we as adults have to remind ourselves to do this, let's equip our children at a young age to be mindful eating. Not restrictive from any one food (no food allergies, permitting), but rather remind them to be mindful about each morsel they put into their mouths. Not only does this help our kids to learn to appreciate specific elements to fun “sometimes” foods (in these off seasons when they are offered), but this helps our kids to consume less as well. For more on avoiding labels around Halloween candy or other “forbidden foods,” read this article on “Six Simple Takeaways on the Sticky Subject of Sugar.”
11) Look at behaviors beyond the candy bowl.
We obsess so much about if/whether our kids eat Halloween candy that we divert our focus and honestly our accountability from the constant, day to day feeding behaviors we have irregardless of Halloween. While it is of obvious importance to limit added sugars as an overall feeding principle in our families, we also need to keep in mind that there are likely many other feeding behaviors that we could improve on also. So rather than getting too focused on the candy at hand, let's also take Halloween as an opportunity to consider what other feeding habits we could pay closer attention to.
12) Consider other creative options.
Just as Elf of the Shelf took the Christmas season by storm, many parents are also adopting a "Switch Witch" for handling the candy after Halloween. Many local dentist offices also participate in candy swap out programs, so ask your child's dentist if they do something list this.
13) Transition into a season of Gratitude.
As October ends and a time for Thanksgiving nears, teach your kids to consider how they could serve others with their candy. This may be sending the candy to troops, donating it to Ronald McDonald House for sick children who couldn't trick or treat, or by making a visit to a local elderly facility to share it with them. From a work site wellness standpoint, I tend to not encourage parents taking it all to work with them as the alternative. Instead, engage your kids in community outreach ideas that will help others to enjoy the candy when they otherwise wouldn't be mobilized on their own to do so.
Final Challenge: Be Big Picture About It
However you choose to handle all of that leftover Halloween candy with your kids, remember the big picture. Our goal in even having this conversation is to instill in our children a healthy relationship with all foods - even those that we don't always love or want them eating a lot of like candy. By teaching them when it's appropriate and how to self-regulate these types of foods, we empower them to handle all of the Halloweens to come with confidence around candy. That is no costume, but rather a true eating competence to aim for within each of our families.