Other issues of Nutrition Advisor

Trick or treat?

It won't be long before ghosts and goblins come knocking on your front door in search of sugar-coated treats. While Halloween is generally considered a time for kids to stock up on their candy stash, it can also be a field day for cavities and countless calories. How can you fit the remnants from Halloween into a healthy plan?

All foods can fit
Say the word sugar and most think of the household granulated powder that sits in the cabinet or on the kitchen table. Sugar fits into the nutrient category of carbohydrates, which is the body's main energy source. This group includes both complex carbohydrates, such as bread, pasta, corn and potatoes and simple carbohydrates.

Simple sugars are found naturally in foods, especially fruits and dairy products. They are also added to snack foods, such as candy and cakes. While the body uses simple sugars for energy and breaks them down in the same way, fruits and dairy products are a far better source of vitamins and minerals.

Candy fits in at the top of the pyramid's "fats, oils and sweets group," which means it should be consumed in moderation. There's nothing wrong with including occasional sweets as long as your first priority is a well-balanced diet.

Fat free but beware
Look on a food label and you might be surprised. There is a variety of sugar-based candy that is virtually fat free. But beware, just because candy is fat free does not meant that it can be consumed in unlimited amounts without consequences.

Although sugar does not contain any fat, it does contain calories. Too many calories lead to body fat and weight gain, no matter how you look at it.

Sugar calories do not offer much in the nutrition department either and are also the primary culprit in tooth decay. Americans consume an average of 12 to 20 teaspoons of added sugar every day, which equals an extra 200-300 calories! So, whether you're shopping for trick-or-treaters or looking to satisfy a craving, make sure to look for the nutrition facts to enjoy your favorite candy in moderation.

How to have your candy and eat it too…

• Be the first on the block to avoid the candy crunch. Instead, surprise trick-or-treaters with individual boxes of cereal or raisins, packages of pretzels or animal crackers, granola bars or fortune cookies.
• Buy the snack size. You can still enjoy the real thing without taking a large deduction from your daily calorie and fat quota.
• If candy is your downfall and enjoying it in moderation it too challenging, hand out a candy that you don't particularly like. That way, you won't be tempted if you're left with the extras.
• To cut down your risk of cavities, eat sugar foods with meals rather than alone and don't forget to brush your teeth.
• Read the label to identify sources of sugar in your favorite foods. The sugar content listed is part of the total carbohydrate per serving. Ingredients ending with the letters "-ose" like dextrose, lactose and sucrose are all forms of sugar.
• If you do indulge, be sure to balance out your intake with plenty of fruits, vegetables, lean meats and whole grains and don't forget to exercise.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Related links and other online resources:

• “Kids’ Korner”, Nutrition for healthy living, Yale-New Haven Hospital
• American Dietetic Association

Other issues addressed by Yale-New Haven Nutrition Advisor:

• The truth about pesticides
• How much punch are you getting out of your power bar?
• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.