Halloween is around the corner. As you plan for an evening of trick-or-treating and attending Halloween parties with your kids, remember to have a balanced meal before the festivities. Incorporating dairy into your meals not only adds richness and flavor, but also provides essential nutrients like calcium, vitamin D, and protein to build strong bones.

Benefits of a balanced meal before trick-or-treating

Fueling up before trick-or-treating ensures sustained energy for you and your child while carrying a Halloween bag or two, pushing strollers or wagons, or walking around the neighborhood. A balanced meal also can help reduce the urge to overindulge in candy—though you can still enjoy some treats! And staying well-fed can boost mood and focus, preventing the sluggishness that makes the evening feel extra spooky. Ward off any highs or ghostly lows in energy starts with a balanced meal. Plus, incorporating a variety of nutritious foods beforehand means both you and your child can fuel up on nutrients important for wellness and growth and development.

Easy Festive Meal Ideas

Frankenstein veggie and cheese quesadilla: Melt shredded cheese on a tortilla with bell peppers, spinach, and black beans. Serve with a scoop of Greek yogurt for dipping. Feel good knowing the family is getting protein, calcium, and beneficial bacteria with this dish!
Easy pita or flatbread pizzas: Brush both sides of a pita with olive oil before adding your favorite toppings to your shredded cheese and pizza sauce. Cook and enjoy! Adding a serving of milk provides electrolytes for hydration and 8 grams of protein.

Bonus: Be prepared with snacks and hydration!

If you plan to be out trick-or-treating for a couple of hours, pack a few nutritious snacks. Here are a few ideas:

String Cheese: Averaging around 7g of protein per stick (may vary based on brand), it’s a delicious snack and a good source of calcium.
Milk + Fruit: Buy a shelf-stable milk and pair it with sliced apples, a pear, or easy-to-peel oranges.
Trail mix: Combine your favorite nuts, seeds, and dried fruits for a crunchy and filling snack.
A full water bottle: Stay hydrated with a full water bottle that will come in handy after eating chocolate peanut butter treats.

These nutrition tips are not only applicable for Halloween but for any holiday outing. Enjoy a boo-tiful evening of fun with friends and family!

Sarah Skobeloff is a dietetic intern with a master’s in nutrition from Drexel University in Philadelphia, PA. After passing her RD exam, she plans to combine her background in marketing with her passion for nutrition. Outside of her internship, she enjoys swimming, hiking, spending time with friends and family, and trying new recipes from her favorite bloggers.

For many dads, back-to-school comes with early mornings, packed lunches, after-school pickup, homework, and practices. The daily race to get everyone out the door on time, mixed with juggling life demands, makes healthy eating challenging. Despite this, the busy back-to-school season also brings an opportunity to play an active role in building healthy habits at home.