To treat or not to treat: Halloween & The Candy Conundrum

I believe that it is normal to eat candy in moderation any time of the year.
It is also normal to eat a little more after collecting the spoils of Halloween.
Sure, it contains no vitamins or minerals or added physical benefits to our lives but eating a treat isn't about maximizing antioxidant intake. It is about savoring the sweet or salty flavors for a few blissful minutes. It is about the mental pleasure it contributes to our lives as well as the variety.


Reading all the tips and tricks from health professionals and parents about what to do with Halloween candy has got me thinking about what I will do when my little guy is older.

Some advocate to stick to "healthier" types of candy but in my opinion, candy is candy. Trying to eat the "best of the worst" is a battle of the minutiae. If parents don't feel comfortable letting their kids eat everything, then focusing on fruit based candies or fruit sweetened candies could be one option. However, it is important to remember that sugar is sugar- whether it comes from a fruit or from sucrose, it will have the same ultimate effect on our bodies. Just because something it made with agave nectar or honey does not make it good for you nor does it make is less bad for you. How much you eat of it and how often are still the biggest predictors.

Since I believe that quantity is more the issue, setting a house rule on the amount that can be eaten per day by everyone would be more efficient at promoting moderation. Teaching children how to moderate their intake in times of plenty is a hugely important skill to master and will help them enormously as adults. Knowing that they are entitled to a few treats again tomorrow can really help kids (and adults) feel comfortable and happy with the few treats they eat today.
On a positive note, Halloween sized candy can be perfect for dosing out small treats since the size of the packages are usually quite small. For many people it is tough to eat only half a chocolate bar so smaller portions can be great for reasonable sized treats.

It is important to note that if you eat a bit of candy, you won't undermine all the work you do the rest of the year. Any act that is less healthy - say being sedentary one day or eating more sugar, does not take away from the days when you are more active or eat more natural foods. Enjoying a treat once in awhile takes nothing away from the healthy eating we participate in every day. Fortunately health doesn't work that way!

I have read that some people believe that kids can be confused with mixed messages surrounding candy-filled holidays. However, I don't see anything confusing with teaching them that on special occasions we can eat a few more treats than normal. Just like during a lunar eclipse we can stay up a bit later- it is a treat and rules are decided by the parents. Just as you would explain that using a knife in the kitchen requires an adult's supervision (rather than ban your child from helping in the kitchen), you can explain that there is a time to eat some candy and a time when the body requires fruit. Learning that there are limits is part of growing up. Never being exposed to limits makes coming of age very difficult.

I have also come across the suggestion to pair treats with healthy food. I feel this can lead to trouble in the same way that "one must finish your plate before eating dessert" does. Teaching kids that you must eat a healthy food (or exercise) to earn a treat may lead them to eat when not hungry. The point is that a treat can be a substitute (a few cookies instead of an apple) or addition to a snack (a cookie with 1/2 an apple), not earned. Food as a reward or as something to earn leads you down a slippery slope of an unhealthy relationship with food.

Lastly, I strongly encourage you not to single out heavier children with special rules surrounding candy. If you believe a child should lose weight, this should have no bearing on the house rules surrounding candy. A slimmer child does not earn the right to eat more candy because their natural weight is lower. If you have an underweight or very active child whom you believe needs to eat more calories, chips and candy is not a healthy way to do it.

Of course, if you don't feel comfortable allowing your child to eat certain foods, that is your prerogative as a parent. If you feel bullied into feeding your child in an extreme way- stand up for your right to feed your child in a moderate way that includes all 4 food groups (or 5 if you are American) and the occasional treat.

If you'd like to read more about this topic, may I suggest this interesting article.

If you are having difficulties with feeding your child and find meal times are a battle you'd prefer not to have, try exploring this website: http://www.ellynsatterinstitute.org/

Treat yo' self- it could help you manage your weight

"This is the last time I'm going to eat a treat. Tomorrow, I'm back on the diet wagon!"
Sound familiar?
Bouncing between overeating and dieting (which usually means under eating) is very common and ultimately frustrating.
The way to nip it in the bud? Cut out the under eating and restrictive eating.

Yo-yoing between "perfect" eating and going overboard with forbidden foods is so common in fact, that studies have proven their relationship.
There is something called the cognitive behavioral theory of eating disorders. To summarize, this theory suggests that binge eating is is due to attempts to restrict eating. It is important to note that this attempt at restricting eating may or may not be accompanied by actual undereating. You can see where dieting fits into the "schema" of eating disorders using this graphic:

There are many other studies that have also found a connection between dieting and overeating.

One study states that trying to control what you eat (in other words, dieting or trying to restrict what you eat as a way to regulate your weight) increases your vulnerability to uncontrolled eating when you are not able to follow all the restrictions you set for yourself. (due to the age of this study, I could not find an adequate online link: Herman CP, Polivy J. Restrained eating. In: Stunkard AJ, editor. Obesity. London: WB Saunders Company; 1980. p. 209. However, another, more recent one can be found here).

Another study suggests that having rigid food rules and dieting are associated with elevated eating pathology (this can mean binge eating or other disordered eating). It also states that rigid food rules do not contribute substantially to decreased weight. It found that restrained eating was associated with increased concern for eating and weight as well as body image disturbances.

One way to avoid eating too restrictively is to plan to eat a treat once in a while. This plans gives you something to look forward to- which can motivate you to eat better on a regular basis AND help you avoid feeling deprived.

One important key to this planned treat is to think of it as a TREAT NOT A CHEAT.

Eating your treat with attention and with intention helps your mind and body get satisfaction from the experience. Eating this treat while standing at the kitchen counter or while watching tv does not allow the brain to fully experience the taste and pleasure.

Most people plan to eat healthy- to eat more veggies, less meat, eat more homemade food, etc. Having a plan helps us stay on track with our goals for eating well. One thing we often forget to do is plan to eat treats. Most people try to avoid them as much as possible however doing this can backfire. This is because everyone eventually eats something delish so never allowing yourself enjoy a treat can lead to thinking you've ruined everything (The "what the heck!" effect).

So next time you find yourself overeating your favourite food, you may want to consider planning to eat a small portion of it more often!