Don’t be tricked by your treats

CEDAR RAPIDS, Iowa (KCRG) – Halloween is quickly approaching and candy is lining the shelves. While candy isn’t a health food, you can still enjoy it in moderation! Just remember, those calories add up!

The miniature candy bars that are bite-sized have 160 calories, 7g fat, and 19g of sugar for only 4 pieces. One helpful trick is to buy candy right before the holiday so you’re not snacking on it all month.

It’s also important to eat a healthy and hearty dinner on Halloween, so you don’t overdo the candy later that night.

Better treats:
Charms Blow Pop – It will keep you busy awhile.
o One sucker has 60 calories and 14g of sugar.
Smarties – With several pieces in the pack, you can make it last.
o One roll has 25 calories and 6g of sugar.
Trolli Sour Bite Crawlers – You’ll eat these slower because they’re chewy.
o Eight worms have 100 calories and 14g of sugar.

It’s not all about the candy: 

Making healthy snacks fun and festive can be just as exciting as candy. Plus, the kids will enjoy helping create these. Celebrate the healthy way at work or at home with these simple and low-cost ideas.

• Mummify It!
o Grab some gauze and googly eyes and mummify a banana.
o Try it on a juice box or water bottle too.

• Draw on It!
o Use a permanent black marker to draw a jack-o-lantern face on the skin of oranges or clementines; on reduced sugar fruit cups, like mandarin oranges or peaches; on a clear plastic cup with orange juice in it.
o Draw a ghost face on string cheese wrappers; on a clear plastic cup with milk in it.

Yogurt Parfaits  

Ingredients
• 2 cups fresh fruit or unsweetened frozen fruit (thawed, drained, and cut up) Try it with pineapple and mandarin oranges!
• 2 cups low fat vanilla yogurt
• 4 tablespoons raisins, dried fruit, chopped nuts, sunflower seeds or crunchy cereal (optional)
Try it with a splash of Reddi Wip and a few pieces of candy corn! (optional)

Instructions
1. Wash hands. Wash fruit and cut into bite-sized chunks or thaw and drain frozen fruit.
2. Put ¼ cup fruit (pineapple) into the bottom of four glasses. Add ¼ cup oranges to each glass.
3. Top with ½ cup yogurt.
4. Sprinkle optional ingredients if desired.
5. Chill until ready to serve.

Tips
• Dried fruits and nuts, along with small candies, are a choking hazard for young children. Make yogurt parfaits without these ingredients for children under the age of 3, to reduce the risk of choking.
• Look for yogurt lower in sugar; 10g or less.
• Try Greek yogurt for a protein boost.
Serves: 4 (1 cup) | $1.06 per serving
Nutrition information (per serving): 130 calories, 1.5g total fat, 1g saturated fat, 5mg cholesterol, 80mg sodium, 22g total carbohydrates, 1g fiber, 20g sugar, 7g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website: https://spendsmart.extension.iastate.edu/recipes/
Resources: Spend Smart. Eat Smart. Blog website

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