Table Talk: Why Balance Beats Restriction

When we label foods as “bad,” we create guilt instead of mindfulness. Allowing yourself (and your family) to enjoy candy in moderation teaches a healthier relationship with food. It’s not about avoiding the fun — it’s about pairing it with nourishment, consistency, and kindness toward yourself.

Halloween is one night — but balanced habits are built over time. A few mindful choices now can make your holiday feel festive and nourishing.

Halloween is meant to be fun — and food should be, too. By focusing on balance instead of restriction, you can enjoy the sweetness of the season without fear or fatigue. So go ahead, unwrap that candy bar, and savor it. Pair it with a walk through the fall leaves, a warm mug of cider, and the joy of knowing you can nourish your body and your spirit at the same time.

The Dietitian’s Dish: Fright Night Flatbread Pizza

When the pumpkins are glowing and the trick-or-treaters are getting ready, there’s nothing better than a quick, cozy meal before the candy chaos begins. This Fright Night Flatbread Pizza brings all the fun of Halloween to the dinner table.

Crispy flatbread, melty cheese, and just enough pepperoni to make everyone happy — plus optional veggies that sneak in extra nutrition (and a pop of color that’s perfectly spooky). This one-pan dinner is simple, balanced, and satisfying.

Yield: 4 servings

Prep Time: 10 minutes | Cook Time: 10–12 minutes

Ingredients

• 2 whole-grain or naan-style flatbreads

• ½ cup pizza sauce (store-bought or homemade)

• ¾ cup shredded part-skim mozzarella cheese

• 12–15 pepperoni slices (or turkey pepperoni for a lighter option)

• Add desired veggies (black olives, peppers, spinach, mushrooms)

• 1 tsp olive oil

• ¼ tsp Italian seasoning

• Optional garnish: crushed red pepper flakes or fresh basil

Directions

1. Preheat oven to 425°F. Line a baking sheet or pizza stone with parchment paper.

2. Brush flatbreads lightly with olive oil and sprinkle with Italian seasoning for extra flavor.

3. Spread sauce evenly across each flatbread, leaving a small border around the edges.

4. Add cheese and arrange pepperoni and veggies in fun Halloween shapes — make a “jack-o’-lantern face” with pepperoni eyes, olive pupils, or bell pepper smiles.

5. Bake for 10–12 minutes, until cheese is bubbly and edges are crisp.

6. Cool slightly before slicing. Garnish with basil or red pepper flakes if desired.

RD Notes: Nutrition That Balances the Fun

• Whole-grain flatbreads provide fiber and complex carbs for sustained energy (great before trick-or-treating).

• Part-skim mozzarella offers calcium and protein with less saturated fat.

• Veggies add color, fiber, and micronutrients — a simple way to turn pizza night into a balanced meal.

• Turkey pepperoni is a leaner option that cuts sodium and fat while keeping the flavor classic.

• Pair with a side salad or fruit for a complete, family-friendly dinner.

Personalized nutrition counseling available. Please fill out form below to inquire about a consultation.

Thanks for pulling up a chair - see you next week!

Haylea Melton, MS, RDN, LDN