Staying Balanced in a Season of Sweets: Smart Ways to Cut Back on Sugar This October

by Tara Sallee MS, RD, LD, Hy-Vee Corporate Dietician

October is full of delicious treats, from Halloween candy and pumpkin-spiced goodies to caramel apples and cozy fall desserts. While it’s absolutely OK to enjoy these festive flavors, too much added sugar can lead to energy crashes, mood swings and overall drowsiness. With a few smart swaps and mindful habits, you can savor the season without overloading on sugar and still feel your best every day.

Here are some easy tips to keep added sugars at bay this October.

1. Choose Real Fruit Over Candy: Fruit naturally satisfies sweet cravings and provides vitamins, fiber, and hydration. Mangos are a great option. They’re naturally sweet, packed with more than 20 vitamins and minerals, and makes a delicious, satisfying snack.

Try festive fall-inspired ideas like:

• Fresh mango slices paired with a sprinkle of chili powder or lime for a zesty twist
• Strawberries and mango blended into smoothies with pumpkin or cinnamon
• Apple slices with cinnamon or dipped in plain Greek yogurt

To help stabilize blood sugar and stay full longer, pair fruit with a little protein or healthy fat, like nut butter or cheese.

2. Rethink Seasonal Drinks: Fall favorites like pumpkin spice lattes and sweetened ciders are festive, but they can be loaded with added sugars that sneak into your day without you realizing it. Thankfully, there are plenty of ways to enjoy the season’s flavors without overdoing it on sugar.

Try these alternatives:

• Infused water with fall fruits and spices like apple slices, orange peel, or cinnamon sticks
• Unsweetened iced or hot teas, such as rooibos, hibiscus, or spiced herbal blends
• Smoothies made with whole fruit like bananas, mangoes and pumpkin puree for natural sweetness
• Stay hydrated on busy days with Liquid I.V. Sugar-Free Energy, which contains no artificial sweeteners and natural caffeine

By choosing drinks that are sweetened with smart alternatives, you can stay refreshed and energized without the sugar crash afterwards.

3. Plan Smartly for Candy: Instead of an all-or-nothing approach, help your family enjoy treats mindfully:

• Pick a few favorites to savor and enjoy slowly
• Trade extra candy for small non-food rewards like stickers or books
• Use leftover candy creatively in baking or recipes, instead of snacking non-stop

With these ideas, sweets remain a treat, not a daily habit.

4. Prepare Balanced Snacks Ahead of Time: Having ready-to-go, lower sugar snacks makes it easier to avoid reaching for candy when hunger strikes. Some favorites include:

• Veggies and hummus
• Cheese sticks and whole grain crackers
• Homemade pumpkin energy bites sweetened with a touch of maple syrup

5. Stay Hydrated to Curb Sugar Cravings: Sometimes thirst is mistaken for hunger or sugar cravings. Staying well-hydrated helps keep energy levels stable and reduces unnecessary snacking. Try Liquid I.V. Sugar-Free Energy to deliver hydration with essential electrolytes, without any added sugars. It’s an easy, delicious way to stay balanced during the sweetest season of the year.

The Key Takeaway: October is a time for celebration and seasonal treats, but with a little planning and smart swaps, you can enjoy the best of fall flavors without the sugar crash. Focus on real foods, hydration and balance to make this month energizing and enjoyable. Contact your Hy-Vee Registered Dietitian by visiting www.hy-vee.com/health.

Chili-Lime Spiced Mango
Serves 1

All You Need:

• 1 fresh mango
• ¼ tsp, Hy-Vee chili powder
• 1 tbsp. fresh lime juice

All You Do:

1. Peel mango and insert a wooden craft stick at the base of the mango.
2. Starting at the top of the mango, make 1-inch horizontal slices around the seed in 4 columns. Once all the slices have been made, use the knife to gently push back the slices to form flower petals.
3. Once the flower has been created, drizzle with fresh lime juice and sprinkle with chili powder.