1. Eat a nutritious meal before trick-or-treating. It's no trick that you tend to eat less if your belly is full. Serve your kid's dinner, such as the Better-For-You-Crunchwrap (recipe included below), before heading out the door. If they do not want a full meal, try a mini-meal, such as yogurt with nuts and fresh fruit or fruit and cheese. The goal is to avoid sending kids (and yourself) out the door hungry!


2. Increase physical activity. Prepare some active, fun games before indulging in treats. These will encourage your kids to get up and move. They will enjoy fun games like jump rope, hacky sack, and bouncy balls. Find ways to keep yourself and your kids physically active for a healthy Halloween!


3. Plan your Halloween treats instead of making impulsive decisions. With some forethought and preparation, you can avoid spontaneous purchases influenced by clever marketing.


4. Opt for healthier alternatives. Consider offering more nutritious Halloween treats to trick-or-treaters, like mini bags of popcorn, dried fruit, or nuts. You can also find dark chocolate versions of many candies containing less sugar and more antioxidants.


5. Teach kids about marketing tricks. If you have children, educate them about food marketing. Teach them to be discerning consumers and explain the difference between clever packaging and healthy choices.

• 1 tbsp avocado oil or preferred oil


• ½ diced yellow onion


• 1 tsp chili powder


• 1 tsp ground cumin


• 1 tsp dried oregano


• 2 cups cooked black beans


• 1 ½ cups shredded jack cheese


• 1 ½ cups roasted butternut squash or veggie of choice


• 1 deseeded and finely diced jalapeno


• 1 sliced avocado


• 4 large plant-powered protein tortillas (at least 10 inches in diameter)


• 4 tostada shells

Instructions

1. Heat oil in a non-stick skillet and saute onions until translucent. Add spices to coat and gently stir in black beans. Cook until warmed through and remove from heat.


2. To assemble crunchwrap, divide filling ingredients among 4 wraps in layers to the middle of each tortilla, leaving about 2 inches around the edges.


3. Begin with shredded cheese, then add one even layer of roasted squash. Next, add a healthy scoop of bean and onion mixture—top beans with sliced avocado and a sprinkling of diced jalapeno.


4. Place a tostada shell over the top of all ingredients. Add another light sprinkling of cheese to the top of the shell. *This will help seal your wrap while cooking.


5. To fold crunchwrap; start by folding the tortilla in towards the center ingredients in sections. Work your way around until a six-sided hexagon-like shape is created.


6. Place seam-side down in a heated non-stick skillet and cook on both sides until golden brown and the cheese is melted.


7. Let cool slightly before serving. If desired, serve with sour cream, salsa, and cilantro. Enjoy!

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas