Easter is coming up! It’s a time of celebration, and Easter egg hunts and baskets are going to be plentiful. But how do we navigate things like food allergies and blood sugar control for diabetics? Our bodies don’t take time off for a holiday! In fact, food allergies affect 5.6 million American children under 18. Every 3 minutes, a food allergy reaction requires an emergency room visit! More than 40% of children with food allergies experience severe reactions, which are life-threatening, and immediate treatment is required.
How do I know if a food contains allergens? Ingredients labels can help identify if a food contains one of these allergens, but it’s important to know how to read these labels. Sometimes labels make it easy to identify allergens, stating that a food “CONTAINS” or “MAY CONTAIN” some common allergens. These are not suitable for those allergic to that food. Additionally, not all food labels provide these distinctions, so it’s important to read ingredient labels to make sure the product does not contain allergens. When in doubt, leave it out if you cannot confirm there are no allergens, and you are trying to be mindful of those with allergies.
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Allergen-Free Foods certainly do exist! There are allergy-friendly food manufacturers that clearly label their products. Some brands that target this population even exclude common allergens in all of their products! An internet search for “Allergen free foods” will provide a useful list. Some of these brands and companies even have candy!
Easter treats and sugar: How Not To Overdo it
Once we’ve hunted those eggs and discovered our treats at Easter, it’s hard not to dig in to our favorite things! What do we need to keep in mind?
How much sugar can I have in one day? According to the Dietary Guidelines for Americans, less than 10% of calories should come from added sugars per day, which is most of the sugar found in candy. (Note: 1 gram of sugar=4 calories.) Added sugars can be found on the nutrition facts label, but sometimes it is not separated from natural sugars already found in that food and is just listed as “Sugars.” For example, yogurt naturally contains 12 g lactose per cup, but sometimes has added sugar that isn’t listed as “Added Sugars”. In this case, it’s better to count “sugars” in your total daily intake, trying not to exceed the amount listed in the table below. Maximum daily amounts for kids and adults are listed below in grams, based on the calorie recommendations for gender and age group:
|
Age Group and Gender |
Maximum Amount of Added Sugar Daily Based on DGA Calorie Levels |
|
Child, 1-3 years |
25 g |
|
Female, 4-8 |
30 g |
|
Male, 4-8 |
35-40 g* |
|
Female, 9-13 |
40 g |
|
Male, 9-13 |
45 g |
|
Female, 14-18 |
45 g |
|
Male, 14-18 |
55-80 g |
|
Female, 19-30 |
50 g |
|
Male, 19-30 |
60-75 g* |
|
Female, 31-50 |
45 g |
|
Male, 31-50 |
55 g |
|
Female, 51+ |
40 g |
|
Male, 51+ |
50 g |
|
Source: 2020-2025 Dietary Guidelines for Americans, Appendix 1. www.dietaryguidelines.gov *Ranges are based on higher calorie needs, which depend on height, weight, and activity level. |
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Please note that these are generalized recommendations, and you or your loved ones may have different needs!
How much is in one piece? Even the “fun size” and “mini” versions of each candy bar can still pack a pretty big punch in calories and sugar, most of which will be considered “Added Sugar.” Each type varies, and here is a list for reference:
|
Candy |
Serving Size |
Calories |
Carbs (g) |
Fat (g) |
|
3 Musketeers |
Fun Size Bar |
70 |
13 |
2 |
|
Baby Ruth Bar |
Fun Size Bar |
83 |
12 |
4 |
|
Butterfinger |
Fun Size Bar |
100 |
15 |
4 |
|
Tootsie Pop |
One Pop |
60 |
15 |
1 |
|
Good and Plenty’s |
15 pieces |
64 |
16 |
0 |
|
Hershey’s Assorted Minis |
One Miniature |
42 |
5 |
3 |
|
Junior Mints |
Snack Size Box |
80 |
16 |
2 |
|
Kit Kat Bar |
Snack Size Bar |
90 |
11 |
5 |
|
M&M’s |
Fun Size Bag |
100 |
15 |
5 |
|
Milky Way |
Fun Size Bar |
75 |
12 |
3 |
|
Milky Way Dark |
Fun Size Bar |
84 |
14 |
3 |
|
Mounds |
Fun Size Bar |
92 |
11 |
5 |
|
Reese’s |
One Cup |
110 |
12 |
6.5 |
|
Reese’s Pieces |
Fun Size Bag |
95 |
11 |
4.5 |
|
Skittles |
Fun Size Bag |
60 |
14 |
1 |
|
Smarties |
One Roll |
25 |
6 |
0 |
|
Snickers |
Fun Size Bar |
95 |
12 |
5 |
|
Sweet Tarts |
Fun Size Pack |
23 |
5 |
0 |
|
Twix |
Fun Size |
80 |
10 |
4 |
|
Whoppers |
Fun Size Box |
30 |
6 |
1 |
|
York Peppermint Patty |
Snack Size |
70 |
14 |
1 |
Source: JumpstartMD.org. https://www.jumpstartmd.com/resources/healthy-living/fat-carbs-calories-halloween-candy/
How can I make it easier to limit intake? Pairing a piece of candy with some protein, fruit, whole grain, or vegetables makes it easier to just have a single piece at a time. A fun-size bar with some peanut butter and apples, popcorn and almonds, cheese and whole-grain crackers, or berries and pecans are some ideas that pair well with chocolate and make the candy treat a bit heartier, slowing the blood sugar spike from the candy.
If the Easter Bunny needs to make some goodies available for someone that can’t always consume typical Easter treats, here are some ideas to promote inclusion:
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Happy Easter from OdomRD! Let us know if we can help with any other ideas to help the Easter Bunny make it a safe holiday for all!
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