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SHAPE UP |
According to the National Confectioners Association, more than 90 percent of children go trick-or-treating each year. But it's not just kids. Ninety percent of parents admit to sneaking goodies from their kids' trick-or-treat bags, even after Halloween. And while I believe that small things make a difference, and I strongly advocate dietary consistency for long-term weight control success, I'm still not going to spoil the spirit of the holiday or its leftover treats. However, I do have a few suggestions for making "healthier" choices.
Candy corn vs. mini chocolate candy: Based on calories and fat, candy corn is a better bet. Because it's so sweet, it's hard to eat more than a couple of 1-ounce packages (220 calories for two packs) and it's virtually fat-free. With chocolate, on the other hand, you can eat a lot very quickly. And each one of those mini candy bars has 45 to 80 calories. But, to be fair, even though chocolate has more saturated fat, it also has some antioxidants and calcium (keep in mind it is still not a health food). So choose the chocolate minis — but only two or three.
Fit Tip: If you want a chocolate taste with fewer calories, opt for mini Peppermint Patties — only 50 calories and 1 gram of fat for more than a half-ounce portion.
Pumpkin seeds vs. gummy bears: Gummy bears have fewer calories (140 for 16 bears) and because they're so chewy and sticky, you may eat a lot less. But they offer no nutritional value, whereas pumpkin seeds are loaded with nutrients such as protein, healthy fat, iron, magnesium, manganese, phosphorous and other minerals. Unfortunately, they also pack on the calories: 180 to 200 for a quarter-cup, so eat them sparingly.
Chocolate-covered raisins vs. Hershey's Kisses: If you have six Hershey's Kisses at 25 calories each, that's 150 calories, whereas 1 ounce of chocolate-covered raisins has about 120 calories plus you get the health benefits of the raisins. And, if you eat them one at a time they'll last longer than a few Kisses.
Fit Tip: Why not have plain ol' raisins? They have iron, potassium and fiber, are low in sodium, fat-free and loaded with antioxidants. While not a calorie bargain, they're still healthier than either of the above. A half-ounce box can pack 45 calories (about one calorie per raisin).
Rice Krispies treats vs. sugar cookies: It's a pretty close call. Rice Krispies treats (90 calories, 2 g fat, 18 g carbs) are 10 calories less than a 1-ounce cookie (100 calories, 6 g fat, 12 g carbs). They're also lower in fat and individually wrapped to help control overeating, all of which make them the better option. Besides, how many of us can really eat just one cookie?
Smarties vs. Skittles: Smarties, as the name suggests, are the smarter choice. You can have two packages of Smarties (30 tablets) for just 50 calories. Skittles, on the other hand, have 170 calories per 1.5-ounce bag.
Cupcakes vs. pumpkin pie vs. chocolate layer cake: Layer cake is by far the worst choice, at more than 400 calories. The cupcake (290 calories) and the pumpkin pie (4.5-ounce slice, 300 calories) are close when it comes to calories, but because portion sizes are usually bigger for pie, a cupcake is typically your better bet. Definitely skip the whipped cream if you choose pumpkin pie — it adds 80 to 100 calories per serving.
Apple vs. candy apple: OK, this is a giveaway, but the point is the huge difference in calories: 60 to 80 for a plain ol' apple, compared with 330 calories or more for a candy apple.
Tootsie Roll vs. Tootsie Pop: Tootsie Pops at about 60 calories each last a lot longer than a single Tootsie Roll Midgee, which is about 25 calories.
Charles Stuart Platkin is a nutrition and public-health advocate. Write to info@thedietdetective.com.
