mindful eating

Balancing Fun and Health: Setting Halloween Candy Boundaries for Kids

I’ll be honest, I was never really into Halloween until I had kids. Now that I have two little ones, I love seeing Halloween through their eyes when we decorate the house, get costumes, and of course go trick or treating. For many parents, coming home with a full bag of candy right before going to bed sounds like a power struggle waiting to happen. It can also be a challenge when kids know there is a full bag of candy in the house, but as parents we know that eating too much sugar is harmful to their health. Setting clear boundaries around candy consumption can help ensure your kids enjoy Halloween without overindulging. Here are some tips to balance fun and health!

  • Establish guidelines before trick-or-treating. Research shows that children do better when they know what to expect. Start by eating a healthy dinner so the kids are not hungry when they return home. Talk about how many pieces of candy they will be allowed to eat once you get home so they know what to expect.
  • Set a daily candy limit. Decide on a limit that makes sense for your family and make it known. This gives your child ownership in deciding when to eat their set amount, while also making sure they don’t have a sugar overload.
  • Encourage mindful eating. During any mealtime it’s important to teach children to slow down and savor their food. With their Halloween candy, you can talk about what flavors they like and dislike and how to recognize they are full.
  • Lead by example. Show how you can eat treats in moderation and that even though you want to eat more, you are going to stop yourself in that moment.
Pumpkins with candy

By setting clear candy boundaries without taking away the fun, parents can help their kids enjoy the excitement of Halloween while also promoting healthy habits. The goal is to balance indulgence with moderation, creating a positive, guilt-free experience for the whole family. Remember, it’s all about enjoying the season responsibly—without sacrificing the joy!

Writer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County, ruggiero.46@osu.edu

Reviewer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Sources:

https://health.clevelandclinic.org/how-much-halloween-candy-should-kids-eat

https://www.youthdynamics.org/structure-predictability-the-building-blocks-for-kids/

https://wayne.osu.edu/news/mindful-eating

“Fall” into Mindfulness

person enjoying fall

If you have been following for a few months now, you know I enjoy discussing topics on mental wellbeing, and today is no different. Fall weather is often very crisp, and it is sometimes accompanied by warm beams of sunshine. Take advantage of these days and make some time to go outdoors by foot, by bike, on the water, or on a quiet park bench nearby. Southeast Ohio is gorgeous in the fall and has many trails and attractions like Dillon State Park and The Wilds, which are both housed here in Muskingum County. When you go outdoors, embrace simplicity and notice the changing of the season by using your senses to observe the sights, smells and sounds that are around you.

Did you know that food heavily influences our emotions? When we “eat our emotions” we tend to find foods that comfort us and bring pleasant memories. Holidays are great examples of food feeding our brains in more ways than one. Mindfulness is a way that we can engage our bodies to be fully aware. A great way to do that is by engaging the five senses in taste, smell, sight, feel, and sound. Fall foods such as soups, pies, and turkey dinners bring multiple senses together to create mindful moments. Appreciate the smells, tastes, and textures of your favorite foods. Sit outside on a crisp fall evening and feel the warm food against the cool air and all the things you are grateful for or looking forward to.

Other fall mindfulness activities could include journaling, drawing, birdwatching, and photo walking. These experiences may allow you to see new places and try an activity you would not ordinarily choose to relieve stress and bring back balance to your life. So, this season, take time to have mindful moments wherever you are, and look forward to the changes that lie ahead!

Written by: Alexus Masterson, MPH, Family and Consumer Sciences Educator, OSU Extension Muskingum County

Reviewed by: Jenny Lobb, MPH, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources

Levin, V. (2019, October 9). Five Fall Mindfulness Exercises. Ardent Grove Foundation. https://ardentgrove.org/therapy-services/f/five-fall-mindfulness-exercises

Ontario Parks. (2023, October, 10). 5 ways to practice fall mindfulness. https://www.ontarioparks.ca/parksblog/fall-mindfulness/

Practicing Mindfulness in the Midst of Seasonal Chaos

Woman cooking with a skillet, surrounded by thought bubbles

What exactly is mindfulness? The definition would include a description of being conscious and aware or fully aware of yourself in the present moment. Therefore, mindfulness can also be incorporated into mealtimes. As the holiday season has commenced and festivities surrounding food are plentiful, practicing mindful eating can help you get through the feasts, focusing more on how you feel rather than what you are eating.

Unlike typical diets, mindful eating focuses on the sensual awareness and experience of food rather than restricting or removing it. Practicing mindful eating is about becoming more aware of your eating habits and listening to signals the body provides, such as feelings of hunger, fullness, and satiety. When practicing, you consciously choose to be fully present with your meal—paying attention to the process of eating and how you feel in response, without judgment. Eating should be a pleasant experience, and meals should be enjoyed, especially during the holidays. Mindful eating encourages you to be fully engaged during mealtime, allowing the moment and food consumed to be savored and reducing the negative feelings associated with restricting or overeating.

While the chaotic holiday season can frequently lead to binge eating, overeating, and stress eating. However, if you allow yourself to be fully present at mealtimes, you will be more likely to appreciate the food on your plate, take more time to eat, and be more in tune with the body signaling its satiety. If you are interested in the practice, consider the following techniques gathered from research on mindful eating:

  • Eat slower – take more time to chew and take breaks between bites to evaluate your feelings and thoughts on the meal.
  • Eat away from distractions such as the television or other electronics – distractions can cause mindless eating. Removing them can aid in determining triggers and allow for reflection.
  • Become aware of your body’s hunger cues and let those guide your choices on when to begin and stop eating – our brains may not signal fullness for up to 20 minutes, so take time to determine your level of satisfaction before going back for seconds or dessert.
  • Use all your senses when eating – focus on the appearance, smell, and flavors of all foods you eat to appreciate the nourishment you are providing your body.

Besides promoting better enjoyment and appreciation for food, mindful eating has been proven to aid in weight management and provide various health benefits. Studies have also suggested positive outcomes for those with chronic disease and eating disorders, but practicing mindfulness is advantageous for everyone!

Trying anything new for the first time can be difficult. Mindful eating is a practice that requires patience and continuous training to develop, but there are resources available to help you progress. While beginning your practice of mindful eating to prepare for seasonal gatherings is an ideal starting point, you will likely develop long-lasting skills and habits that will benefit you long after the hectic holiday season ends.

Sources:

Cleveland Clinic. (2022). What is Mindful Eating? https://health.clevelandclinic.org/mindful-eating/

Mathieu, J. (2009). What Should You Know about Mindful and Intuitive Eating? Journal of the Academy of Nutrition and Dietetics. https://www.jandonline.org/article/S0002-8223(09)01699-X/fulltext

Nelson J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes spectrum: a publication of the American Diabetes Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/#:~:text=Mindful%20eating%20(i.e.%2C%20paying%20attention,carbohydrates%2C%20fat%2C%20or%20protein.

Written by Kylee Tiziani, Bluffton University dietetic intern, with edits by Jennifer Little, Family and Consumer Sciences Educator, OSU Extension Hancock County

Reviewed by Susan Zies, Family and Consumer Sciences Educator, OSU Extension Wood County