From the Start Nutrition, Pediatric & Family Dietitian in New Jersey

10/31/2025

🎃 Prevent Spooky Blood Sugar Spikes This Halloween! 👻

Halloween can be full of fun and balance — no candy guilt required! 🍬✨

👉🏼 Start by eating before you treat — a meal with protein, fat, and fiber keeps energy steady.
👉🏼 Have a portioned plan to let kids enjoy favorites without overload.
👉🏼 Move together — dance, walk, or play to use up that excitement! 🕺
👉🏼 Stay hydrated — water helps the body handle sugar better. 💧
👉🏼 And after all the fun, sleep tight, little ghouls! 😴 A calm bedtime routine helps reset blood sugar and moods for the next day.

🍫 Remember: it’s not about perfection, it’s about connection. Let candy be part of the fun while teaching balance, trust, and joy around food. 🧡

👩⚕️ Need help building balanced habits year-round? Book a 1:1 session with our Pediatric Dietitians—telehealth available and in-network with most insurance. See link in bio or visit us at: www.fromthestartnutrition.com

10/29/2025

👻🎃 All foods can fit into a healthy diet - yes, even Halloween candy! Here's your practical GAME PLAN for the next few weeks ahead:

BEFORE TRICK-OR-TREATING:
Feed your child dinner first! Don't skip meals thinking "they'll get plenty of calories from candy." Kids need nutritious fuel to promote blood sugar balance and energy for all of that walking.

THE NIGHT OF:
Let kids sort and explore their candy stash. This teaches them to make choices about what they really want versus what they could take or leave. Let them enjoy a few pieces of candy without guilt!

THE WEEK(S) AFTER:
*REMEMBER THAT RESTRICTION BACKFIRES*
- Schedule 1-2 pieces of candy INTO regular meals/snacks
- Serve alongside protein + fiber (think: candy with string cheese, apple slices, or mixed nuts)
- This combo helps prevent blood sugar spikes and keeps kids satisfied for longer

When candy has a predictable place in the day, kids are less likely to obsess over it or sneak it. Some kids may need more support and boundary setting - that's ok! If you have questions or need guidance send us a DM 💌

EXIT PLAN:
Decide as a family when it's time to move on - maybe after 2 weeks, maybe when interest naturally wanes. Having a plan to prevent candy from taking over your kitchen indefinitely.

Remember: Kids with predictable access to treats learn to self-regulate better. Those who face restriction often overeat when they finally get the chance.

Double tap if you found this helpful. Have a happy and safe Halloween! 👻🎃

10/21/2025

Need weeknight dinner ideas you can actually make after work? My go-to is EatingWell’s quick dinner collection. Save three recipes to try over the next 1-2 weeks.🥘 https://www.eatingwell.com/recipes/18700/cooking-methods-styles/quick-easy/dinner/

Find healthy, delicious, quick and easy dinner recipes including 5 ingredient and 30-minute dinner recipes. Healthier recipes, from the food and nutrition experts at EatingWell.

10/20/2025

Parent feeding win for Monday: show up, offer structure, and trust your child’s appetite cues at meals—your job is what, when, and where; theirs is whether and how much.

10/19/2025

Tip for the week:

Build balanced plates fast on busy nights:

👉🏼add 1 protein
👉🏼1 vegetable or fruit
👉🏼1 carb/starch

Plus health fats and dairy for a satisfying finish.

You really only need 2-3 proteins, 3-5 produce, and 2-3 carb/starches picked out for the week. Cook enough for leftovers and rotate your favorite meals!

10/19/2025

New week, new win 🎉 This week, try one family‑style dinner where everyone plates their own food to reduce pressure and build autonomy. Think taco or chili bar, pasta bar, build your own burger, breakfast for dinner buffet, DIY pizza night, etc.

10/19/2025

Fall baking anyone? Try pumpkin chocolate chip cookies that are gluten‑free, dairy‑free, and nut‑free (Top‑9 allergen‑friendly):

These chocolate chip-pumpkin cookies are soft and chewy, and it's really hard to eat just one. Recipe is free of Top 9 allergens and gluten.

10/18/2025

What October fun 🍂 is your favorite? Pumpkin picking, apple picking, pumpkin carving, baking pumpkin pie or muffins or cookies, something else?

10/14/2025

October brings crisp air, colorful leaves, pumpkin picking, and more. 🍂 Whether you’re navigating picky eating, juggling busy schedules, or simply hoping to add more fall flavor and nutrition to your family’s table, this blog post is for you!

Make fall mealtime simple with pumpkin-rich recipes and picky-eater strategies that ensure your family enjoys every moment of fall fun.