All foods contain Calories, but candy and sweets can add up quickly in small amounts. Don’t get us wrong, as healthy as it would be, we don’t foresee everyone exclusively sticking to fruits and vegetables on Halloween, but keep these numbers in mind as you indulge on your favorite candies. To put things in perspective, 1 full cup of raw broccoli contains only 30 Calories and 1 Cup of sliced apple is less than 60 Calories.

Our advise is to make a plan: pick a number of your favorites that you want to enjoy and stick to that number for the night. Keep in mind that it only takes the human brain around 3 tastes of something to be satisfied, so choose the smallest size when possible, but take time to savor and enjoy it!

Here is the Caloric content of some popular Halloween candy the amount of exercise it would take to compensate for the extra Calories.

  • A snack size Reese’s Cup (1 piece) contains 90 Calories and would require 10 minutes of jogging to burn off.
  • A fun size Snickers bar (1 piece) contains 80 Calories and would require 9 minutes of jogging to burn off.
  • A regular size Twizzlers Strawberry Twist Candy (1 piece) contains 40 Calories and would require 5 minutes of jogging to burn off.
  • A fun size 3 Musketeers bar (1 piece) contains 63 Calories and requires 7 minutes of jogging to burn off.
  • One single piece of a Starbust fruit chew contains 20 Calories and would only require 2 minutes of some jogging to burn off.
  • A fun size pack of Skittles candy contains about 60 Calories and would require around 6 minutes of jogging to burn off.
  • A fun size Twix bar contains 125 not so fun sized Calories, which requires 14 minutes of jogging to burn off.
  • A single small piece of Jolly Rancher candy contains around 25 Calories and would take about 3 minutes of jogging to burn off.
  • A small handful of candy corn (about 20 pieces) contains around 150 Calories, in which you would need to carve out 17 minutes for a jog to burn it off.

*Calorie and exercise information from calorieking.com. Based on a 35 year old female who is 5’7" and weighs 144 lbs.

Halloween is right around the corner, so this is a perfect time to make sure you and your family’s health is in check. Before you send the kids out to trick or treat, read up on our guides to make your holiday a healthy one.

Think outside the box. Put a halloween spin on some fun and healthy snacks. Perfect for the kids!

You might be carving out a jack-o-lantern this week, but there is more to that pumpkin than just a decoration! Pumpkin is packed with vitamin A and fiber. Be sure to save those seeds and roast them for a flavorful snack. Read more about the power of pumpkin.

Need to follow a gluten-free diet or just trying to cut back on the carbohydrates in your diet? Try these flourless pumpkin pancakes.

Just as you will be wary of ghouls and goblins, you should be aware of the packaging and claims that some halloween candy and snacks may promote. Read more about the common misconceptions about halloween treats.

Worried about your kids (or yourself) eating too much candy on All Hallows Eve? Follow these tricks for a healthier Halloween.

Spaghetti squash is very trendy right now and for good reason!
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Spaghetti squash is very trendy right now and for good reason! Though it is considered a “winter squash”, you can certainly find it in season now during the autumn.

A 1 cup serving of spaghetti squash contains about 42 calories, 10g of carbohydrates and 2g of fiber per cup compared to traditional spaghetti pasta which contains 220 calories, 43g of carbohydrates and 3g fiber for the same cup. This makes it a great low calorie and low carbohydrate option for those who are watching their weight or trying to balance their blood sugar levels. Along with being a tasty low calorie option, spaghetti squash contains a variety of vitamins and minerals including B vitamins and vitamin C. While it is a source of vitamin A, a 1 cup serving only provided about 3% compared to its cousin which is paltry in comparison to its cousin, butternut squash which contains a whopping 457% of vitamin A in just a single cup! 

Spaghetti squash can be a fun new option to have in place of pasta at dinner. A simple way to prepare this squash is to cut it in half, scoop out seeds, and place the squash flesh side down with a little olive oil on a baking sheet. Roast at 375F for about 30-35 minutes. Let cool and scrape with a fork to yield spaghetti like strands.

Try combing with some spinach, garlic and olive oil or even with traditional marinara sauce. Here is one recipe to get you started.
The possibilities are endless!

Dried beans are a staple in many countries around the world. They are inexpensive and relatively easy sources of protein that sometimes may be overlooked in the standard American diet. If you are trying to eat a more plant-based diet, want to be more earth friendly or even just trying to include more protein in your diet, you may want to give lentil beans a look. Some benefits of these beans include:

Cost: Some dried lentils can cost only $1.49 per pound, even less if you buy in bulk!

Fiber: Lentils are an excellent source of fiber, with about 16g per cup which is half of the daily recommendations! Fiber which can keep you regular, keep you fuller for longer, help to control blood sugar levels and prevent digestive disorders.

Heart Health: Lentils contain soluble fiber which is beneficial for lowering cholesterol which may reduce your risk for heart disease.

Protein: Lentils contain about 18g of protein for 1 Cup of cooked beans for only 230 Calories.

Vitamins and minerals: Lentils are an excellent source of molybdenum (which is important in various enzymes and antioxidant activity) and folate (important for cell division, especially in pregnant women). They are a very good source of copper (important in red blood cell production), phosphorus (used in basic cell production and bone health) and manganese (important for bone production and skin health). They are also a good source of iron (which is important for red blood cell function and preventing anemia) and contain about 37% of the Daily Value.

Easy: Lentils are extremely easy to prepare and cook. Most recipes suggest that you pick through the lentils to sift away any little rocks or debris, then boil in broth or water for about 25 minutes. Here is a great recipe for Lentil Soup from the Food Network to get you started.