It’s easy to categorize food as “good” or “bad.” Blueberries are good. French fries are bad. Kale is good. Ice cream is bad. Water is good. Soda is bad. You get the idea.
This week, many of us will begin the age-old process of wading through the deluge of holiday “bad” foods. If you’re a parent, this means not only trying to keep your own eating in check, but also preventing your kids from enduring a sugar coma that lasts through January 1. Halloween in particular poses a challenge: It’s an entire holiday dedicated to the collection of candy, the epitome of a “bad” food.
I get it. In just a matter of days, my kids will be asking, “How many pieces of candy can I have for dessert?” I’ll inwardly groan, try to appear unfazed and ask, “How many do you think you should have?” They’re shrewd negotiators, but by forcing them to throw out the first number that comes to mind, there’s a strong possibility that they’ll suggest something reasonable. “Three pieces?” they might ask. “OK, let me see them,” I’ll say, just to be sure they aren’t planning to eat three king-sized peanut butter cups. Sometimes, they’ll say, “five pieces,” and I’ll say, “No, lower.”
I don’t want to make the negotiations too much of a game or belittle the importance of healthy eating in my home. However, I know that trying to eliminate candy altogether is a losing battle — and one science suggests I shouldn’t try to fight. I’ve even contributed to the research in this area, albeit initially as an idealistic psychologist who had yet to embark on parenthood. Regardless, the research is pretty clear: Parents who are overly restrictive have kids who overeat. It’s somewhat counterintuitive, but it’s true. After all, what’s the best way to make any kid (or any adult, for that matter) crave candy? Make it off limits — forbidden fruit.
If you really want to keep the consumption of “bad” food under control, the answer is moderation, moderation, moderation.
But how can we moderate with the flood of “bad” food coming our way in the months ahead? For that matter, how can we eat moderately and fairly healthfully on any given day — without feeling miserable and deprived knowing there’s a vending machine down the hall, a drive-thru on the way home and that birthday cake sitting in the secretary’s office right this very second?
If one thing’s for sure, it’s that spending too much time thinking about what we should not be eating is not the answer. In fact, one study indicates that trying to avoid thoughts of a particular food group (especially carbs) seems to lead people to crave those foods more than they otherwise would. And, craving leads to overeating when presented with the opportunity. The lesson here? Whether you’re a kid or a grown-up, trying to completely avoid Halloween candy may just set you up for a midnight mini Milk Duds binge.
To really get a handle on something resembling moderation, try an approach espoused by organizations ranging from the American Heart Association to Sesame Street: Think about food in terms of “everyday” foods and “sometimes” foods. If you must dichotomize, this is a more flexible — and realistic — approach. We can eat apples and Greek yogurt every day, but doughnuts only sometimes. Have your Halloween loot and holiday sweets sometimes, but not all day, every day.
It may even be possible to make a “sometimes” food a “most days” food — if you approach it smartly and are capable of discipline. In one study, for instance, researchers tested the effects of eating a regular breakfast versus eating that breakfast plus a small portion of something sweet, such as a donut. They found that the people who were allowed the sweet treat each day were more likely to lose weight across four months when compared to the group that didn’t have the dessert at breakfast. It seems that a specific, “allowed” indulgence may keep sweet cravings at bay and facilitate long-term healthy weight management. Research like this implies that one of those miniature Halloween treats can find its way into your kids’ lunches (or your own!) regularly without any negative consequences. I can’t say I necessarily recommend pouring milk over Kit Kat bars for breakfast, but you get the idea.
And don’t bother “saving up” this week so you can have one great big binge come October 31. A study published last year suggests that “allowing” yourself a daily indulgence may actually keep your overall caloric consumption in check when compared to fasting. In the research, some participants were asked to fast while the others ate and snacked normally. The fasters not only ate more when they were allowed to eat (understandable!), but also responded more favorably to images of food — especially sweets. In other words, attempts at avoiding all holiday goodies may be the equivalent of going to the grocery store when you’re hungry. All of a sudden, all of the food around you may look so much more appealing that overeating is the inevitable result.
So if you, like me, are likely to wake up on November 1 to pillowcases overflowing with candy strewn across the living room, try not to panic. Most scientists agree: There are no purely “good” and “bad” foods. What’s bad are those labels. Enjoy the holidays — and even (some of) the candy that makes them what they are.
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The Case for Having Halloween Candy — and Eating It Too originally appeared on usnews.com
