Written by Lauren Dorman, Registered Dietitian
Lauren Dorman is known as a game-changing Registered Dietitian. She is the founder of Don't Diet Dietitian and Schools, Master Food and Mood. She is a speaker, and expert in Nutrition, Food Psychology, and Emotional Eating. She developed The Nine to Nourished Experience, 9 core strategies to refuel one's relationship with food, body, and brain.
When I think of Halloween, I can immediately savor the flavors of goodies such as Candy Corn, Kit Kats, Sour Patch Kids, and Reese’s Peanut Butter Cups. As the spookiest season of the year approaches, so does children's anticipation of and excitement for all the candy they will collect! While dressing up in costumes and going trick-or-treating are integral to the holiday's fun, many parents may find themselves concerned about the abundance of sugary treats that their children bring home.
When it comes to our children and their excessive consumption of sweets, we are bombarded with a lot of conflicting messages and fear-mongering in terms of the potential effects. Parents may worry about the impact of sugar on their kids’ health and behavior, but it can be challenging to navigate conversations about their feelings and concerns. However, there are some helpful strategies that they can implement to ensure a healthy and enjoyable Halloween experience for everyone.
Many stores have been filled with an assortment of colorful Halloween candies since late August. Delighting in sweet treats can be a fun part of the season but can also trigger stressful emotions and unhealthy relationships with food and body. As a Registered Dietitian who works with both children and adults, I'm often asked about the "dangers" of candy and how to simply avoid it — only it does not have to be all-or-nothing. A healthy relationship with candy is not only possible but also essential in maintaining a nourishing diet and preserving overall well-being.
For many, the fear of losing control of sweets can stir up stress and anxiety, along with feelings of shame and embarrassment about cravings or eating habits. Children whose parents completely deprive them of candy can feel frustrated, leaving them susceptible to overindulging in the future. We can also unintentionally send a message to our children that we do not trust them. These negative emotions can perpetuate unhealthy relationships with food and may create restrictive eating patterns, increased cravings and potential binges, a negative relationship with food and body, and a general lack of pleasure in eating. Parents may even notice a child sneaking sugary snacks and/or hiding the wrappers.
We may be quick to say things like Don’t eat too much candy, or You’ll get sick if you eat too much, which makes a lot of sense. Perhaps your own parents told you that. However, we do not have to micromanage our children’s bodies. Your children will learn based on how they and their bodies feel versus us telling them how they feel. We don’t want to demonize the candy or the act of overeating.
If your child expresses not feeling physically well after eating candy, is maybe experiencing nausea, has an upset stomach, or has a belly that just hurts, instead of saying I told you so, try asking reflective, open-ended questions such as Why do you think your belly hurts? Or What do you think you can do next time to prevent this uncomfortable feeling? You can provide reassuring statements, too, letting them know that you care and are there for them.
It is an invaluable lesson and a vital skill to be able to tune into your children’s satisfaction cues and allow them to eat in a manner that works best for them. The only one who is living in your child’s body is your child. Of course, it can be difficult or challenging to watch our children consume more candy than we’d like; however, these are safe opportunities for them to self-discover some of the discomfort while learning what does and does not feel good to them.
In time, anyone is capable of acquiring the skill of self-regulation with regard to food and body. This will assist our children in the long term, raising them to be competent eaters as they learn to listen to and trust their own bodies. When you allow yourself and your children permission to enjoy candy in a way that feels satisfying, you can help them create a healthy and confident relationship with food and body for a lifetime.
To encourage a positive, balanced, and neutral connection, consider these 6 Practical Tips on how families can effectively approach the topic of candy/sweets:
Mindful eating: Enjoy each bite, paying attention to taste, texture, and satisfaction.
Balance: Pair candy with nutrient-dense foods (ex., Candy Corn, chocolate, apple, cheese, and nuts). This can continue throughout the month of November.
Self-compassion: Acknowledge cravings and emotions without judgment.
Intuitive eating: We are born with the capability to self-regulate. Listen to your body's hunger and fullness cues. Trust your body. Normalize sweets.
Gratitude: Focus on the experience and the company rather than just the food.
Social connections: Share treats with family and friends.
In addition, it is best not to use candy as a reward for good behavior but to instead offer it with a meal or snack. Doing so helps children view their whole plate as being more neutral, as they will realize that they can have sugary foods without first needing to eat the protein, fruit, vegetables, etc., on their plate. This approach also removes labels like unhealthy, bad, or junk, which can contribute to an unhealthy relationship with food and one’s body. Halloween does not have to be stressful. By cultivating a mindful, compassionate, and balanced relationship with food, you and your loved ones can enjoy the sweetness of the season without emotional distress. Remember, it's not about the candy itself but the fun, the play, the connections, and the memories that all surround the holiday. There are no tricks here. By embracing a healthy, positive relationship with candy, you'll be able to savor the experience, making Halloween anything but bittersweet.
If you’re interested in learning about the 9 Core Ingredients to refuel your relationship with food, body, and mind, you can download my free game-changing Guidebook here.
Lauren Dorman, Registered Dietitian
Lauren Dorman is a dedicated Registered Dietitian, helping both children and adults to address the real root solution that enables them to feel more calm, confident, and empowered around food, body, mind, and self. She is the creator of the Nine to Nourished Experience, 9 effective ingredients that lay the foundation to create a satisfying relationship with food that will allow you to thrive. For those who think they have "tried everything," healing at the root cause can shift all areas of life. Her mission: sustainable success is all about tending to a process that feels good to you.
