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Seattle Sutton's Healthy Eating Blog

Healthier Halloween


Our registered dietitian, Rene Ficek, has a few ideas for a healthier Halloween for your little ghosts and goblins. Here are Rene’s healthier Halloween suggestions...enjoy!

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If you think children get way too much candy every Halloween, you are not alone! The candy will not only encourage cavities, but will also prevent kids from eating healthy food. This year get your kids involved in some seasonal cooking, but the healthy way. They can have their treats and eat them too!  

Here are my “go to” treats for fall festivities:  

Roasted Pumpkin Seeds -  This is an especially great idea if you carve your own pumpkins. Get kids involved and use all parts of the pumpkin. Simply clean seeds, toss with olive oil, and roast in a 375-degree oven until brown. Pumpkin seeds are rich in vitamins and minerals, and a great snack to have on hand for all those Halloween parties.  

Popcorn -  Instead of making popcorn balls that are usually full of high fructose corn syrup, season popcorn with a spice blend, load into a plastic glove and wrap up with a colorful ribbon. This makes for a tasty treat and an even more fun presentation.  

Baked Apple Chips -  With the abundance of apples this time of year, why not make apple chips? These are easy to make and will help the kiddos to get all their recommended daily servings of fruit. Simply slice thin and bake in a 250-degree oven for 2 hours. They come out nice and crisp, and are a great swap for potato chips too!  

Clementines with faces -  Have k ids draw faces on clementines in order to resemble carved pumpkins. Use a permanent marker or better yet- decorate them with stickers! Fun for the kiddos to do, and a delicious yet healthy treat to giveaway.  

Goblin Apples -  Take a green apple and wrap it up with gauze. Place two candy eyes (or any type of plastic eyes will do) to make the apple resemble a goblin. Give away as is, or wrap up with a peanut butter cup for a complete healthy snack!  

And if you don’t like giving away candy at Halloween, try giving these away instead…  

Cereal bars

Snack packets of dried fruit, baked pretzels, nut and seeds (e.g. peanuts*, unsalted almonds, sunflower seeds or pumpkin seeds)

Trail mix

Animal crackers

Gold fish crackers

Graham crackers

100 calorie packs of various products

Single-serve boxes of ready-to-eat healthy cereal

Chocolate covered raisins

Fig cookies

Mini boxes of raisins

Individual juice drinks (100% juice)

Snack pack pudding


Single-serve packets of low-fat microwave popcorn

And always keep in mind non-food items for giveaway too…  

Stickers or temporary tattoos

Small toys such as yo-yos, bubbles or glow sticks

Bracelets or slap wristbands

Pencils, erasers, crayons, markers or bookmarks

Halloween related goodies such as plastic spider rings, false teeth or funny glasses

Items to encourage activity such as bouncy balls, jump ropes, and sidewalk chalk for hopscotch

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Recent Comments

  • Maria Ogierman   - 10/19/2014 12:05:44 AM

    I am interested!


  • Kris Husser  - 10/18/2014 8:19:01 PM

    I watched you tonight on WGN "Stories of Hope". I want to let you know that you did a fabulous job!  I know Rene personally and she gave an excellent presentation of the healthy foods to eat to help fight breast cancer.  I am a 7 year survivor and truly enjoyed watching you Seattle and Rene on WGN tonight!


  • Jan Wilke  - 10/10/2014 8:11:49 AM

    I enjoyed the Twitter chat so much :) Thank you for doing it !!! The time went by so quickly :) I hope you will do it again sometime. Thank you again :)


  • Mark Saxenmeyer  - 10/7/2014 11:26:48 PM

    I've lost six pounds during my first week on the 2,000 calorie plan. The food is delicious. Thoroughly impressed, Seattle!


  • Jan Wilke  - 9/24/2014 7:02:20 AM

    Thanks for posting this great information about Potassium and Stroke Prevention. I had no idea that Spinach has twice the amount of Potassium as Bananas.


  • Donna T  - 8/29/2014 4:05:45 PM

    Seattle Sutton, you and the late Dr Kelly Sutton have raised a wonderful and successful family.  Be Proud!


  • Karyn  - 8/24/2014 6:55:41 PM

    I just had to give serious kudos to Mike Chinte, one of the SSHE reps. He has gone above and beyond, taking service to the next level. He is a kind and generous man who has proven his professionalism and helpfulness time and time again. I just can't thank him enough! I wouldn't be surprised if he was running SSHE some day! Amazing man!!


  • Jan Wilke  - 7/30/2014 8:31:05 AM

    I loved reading your book and I am so grateful for the technology available today that allows me to read your blog posts. So much wisdom in this one. Thank you for sharing your thoughts with us. I am one of your biggest fans, well not physically any more {{{ thank you }}} but in heart I am !!! :)


  • Chris Nathan  - 7/29/2014 9:03:26 AM

    I am hitting my high cholesterol with seriousness. Got results on blood work as I was eating greasy pizza and almost puked! Starting with 1200 calorie meal plan August 4, 2014.  My HDL is now 280. I will report in 3 weeks the lower, healthier statistic.


  • Jill  - 6/26/2014 11:56:28 AM

    Success in so many ways. After five weeks, not only do I feel so much better, I have lost 11 pounds. Eating healthy has made me want to increase my time exercising also, so great for weight loss and just feeling good about myself. Thank you Seattle Sutton!


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