A Healthy Halloween Starts at Breakfast

By JoAnn Ridout, MPH, RD, LD
October 29, 2019

Halloween-eating.jpgIt’s highly unlikely that most parents will successfully shield their children from the sugar rush that is Halloween – but that doesn’t have to mean all hope is lost! The absolute best way to stave off sugar cravings for them, and you, is to eat well before the cravings hit. We’ve all heard that breakfast is the most important meal of the day, and that’s perhaps most true on Halloween (and other holidays for that matter) to get ahead of the bowls of candy that kiddos will see at school, and of course all night long too.

Before we get to a delicious breakfast menu (and lunch, snack and dinner!), we’d be remiss if we didn’t explain why the scariest thing on Halloween is the candy. First up, chemicals… the bestselling candies out there are full of nothing but chemicals. Be it damaged fats that cause inflammation (aka aches and pains) throughout the body, carnauba wax (the same product that’s used to make shoe polish and car wax … yuck) or the ever-present sugar, which is known to be a contributing factor in heart disease, obesity, diabetes, insulin resistance, hypertension, and even cancer, let’s face it, candy doesn’t do a body good.

To get ahead of the Halloween candy rush, we HIGHLY encourage you and your family to eat a day of balanced meals with the trifecta of protein, healthy fats and carbohydrates (particularly the vegetable kind). A balanced meal keeps your blood sugar stable, preventing a crash that leads to you needing sugar, STAT.

Here’s a menu from sun up to sun down on Halloween to keep your family steady and ready so sugar doesn’t knock you all off your feet:

  • PumpkinMuffins.jpgBreakfast: Breakfast Burritos, perfect for busy mornings and so delicious.
  • Lunch: Chili with a dollop of full-fat sour cream (our Pumpkin Chili is another great option if you like pumpkin as much as we do!).
  • Snack: Pumpkin Muffins, let’s keep going with the pumpkin theme, these muffins are easy to make ahead to take on the go, plus they’re a balanced snack all wrapped in one.
  • Dinner: Shepard’s Pie, you can’t go wrong with this dish the whole family will love (and makes great leftovers for November 1 when trick-or-treat bags will still be lying around…).

All that said, we want to wish you a happy and safe Halloween! Enjoy the festivities and your delicious meals planned in advance. 

About the author

JoAnn has always appreciated the value of good nutrition because diabetes and cancer run in her family. Not only does JoAnn understand chronic diseases, but also she has taken on challenging and complex health conditions when she worked as a registered dietitian at Courage Center for 25 years. JoAnn brings extensive experience, along with compassion and understanding to your health concerns. JoAnn graduated from the University of Minnesota with a bachelor of science in nutrition and dietetics and a master of science in public health. As a registered dietitian and nutrition educator, she has experience in therapeutic nutrition counseling, weight management, and nutrition education.

View all posts by JoAnn Ridout, MPH, RD, LD

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