How much is too much?

Julia Higginson

 

As with many holidays, Halloween is a day which tempts us to over-eat and over-indulge in candy and treats. Whether it’s chocolate, candy or caramel covered popcorn how can students determine how much is too much candy this Halloween?

What’s important is to keep in mind before indulging in a bag of candy this Halloween is that eating increased amounts of candy replaces nutritious foods which normally provide you with recommended levels of vitamins and minerals in your diet. Eating increased amounts of sugar can also result in fluctuating blood sugar levels, leaving you feeling tired and unable to concentrate and can lead to possible unwanted weight gain.

There’s no need to completely eliminate chocolate and candy this Halloween though.

“A common misconception about candy is that people often believe that they must follow an ‘all or nothing’ approach and completely eliminate treats from their diet,” explained Lisa Armstrong, lead dietician and RD from the Health and Performance Centre at the University of Guelph.

Armstrong says that there can be room in your diet for treats as long as you are mindful about how much and how frequently you include them, along with careful consideration of limiting other foods and beverage sources that contribute excess calories in your diet with little or no nutritional benefit.

“If you consume roughly 2000 calories a day, then according to the USDA, a reasonable daily intake of added sugar is to stay below 10 teaspoons. When looking at some common Halloween treats, a mini Wonderbar chocolate bar contains about one teaspoon of sugar, a mini bag of Skittles contains just under three teaspoons and two small Twizzlers contain just over one teaspoon of sugar,” said Armstrong. “If you are conscious to eliminate other sources of added sugar in your diet you are in a position to enjoy sweet treats in moderation.”

It’s important to consider that not all treats are the same, and some are better options than others.  “Treats that are lower on the glycemic index such as chocolate covered peanuts or mini chocolate bars containing nuts,” said Armstrong. “Candy such as gummies, Skittles and Starbursts are higher on the glycemic index.”

Students can also select healthy snacks such as trail mix, boxed raisins, fruit leathers and Body Smart fruit chews to curb cravings.

To stay healthy this Halloween some guidelines to follow include avoiding packages that have already been opened, throwing out home-prepared treats from people you don’t know and checking the expiry dates on packages as some people save candy from previous years.

To learn more students may want to make an appointment with a registered dietitian for help on developing a balanced eating plan to help reduce cravings. The Health and Performance Centre of Guelph can be reached at www.uoguelph.ca/hpc.

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