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If you’re a health-conscious parent, October comes with a big question: what kind of Halloween candy should you give out? There are plenty of relatively nutritious options out there, but there’s something so deliciously nostalgic about stocking up on those classic mini candy bars you loved as a kid. So what’s the best option?
We asked 14 dietitians the same questions, and they said it’s all about finding a balance. “I do believe in the importance of balance and moderation, especially when it comes to treats,” says dietitian Amber Dixon of Elderly Guides. “Halloween is a special occasion, and it’s okay to indulge a bit.” That said, it’s also an opportunity to introduce slightly healthier alternatives and show kids that fruit snacks and pretzels can taste delicious too, even if they don’t come with the same sugar rush.
Don’t take things too far, though, or you might be living your own Halloween horror story like Dr. Joan Salge Blake, a dietitian and nutrition professor at Boston University, author of Nutrition & You, and host of the nutrition and health podcast Spot On! Dr. Blake recalled moving into her first home some years ago and being excited for her first Halloween in a family-oriented neighborhood. “I thought, as a registered dietitian nutritionist, that I would break the candy tradition and hand out a variety of Halloween themed pencils,” she remembered. “The day after Halloween, I woke up to front yard decorated with toilet paper. The little ghosts and goblins of the neighborhood were sending me a loud message.”
Now, Dr. Blake says, she has a “more subtle but strategic way” of incorporating healthier treats on Halloween night. Keep reading for her foolproof plan — and to hear from all the other nutrition experts we spoke to, who shared their candy suggestions and tips for a sweet but not stomachache-inducing Halloween.
Classic chocolate bars
“I don’t think parents should feel they need to be restricted with their children on Halloween, as it is a special occasion,” says dietitian Amanda Laezza, who’s handing out “the classics,” like Twix, M&Ms, and Skittles. “Throughout the year, I like to emphasize to parents that balance is best — meaning an ‘all or nothing’ mentality really does more harm than good!” she went on. “A few pieces of candy around the holidays is not going to [be a] detriment [to] a child’s health.”
Dietitian Chrissy Arsenault of Trainer Academy agrees. “Halloween presents an opportunity to teach children about the importance of a balanced diet,” she tells SheKnows. Use it as a time to talk about the concept of “sometimes foods” like candy versus everyday, nutrient-rich foods, and to “emphasize the importance of enjoying treats in moderation,” Arsenault explains. No foods are inherently “good” or bad,” and Arsenault says she’s giving out a wide variety of treats this Halloween. In addition to Snickers, Twix, M&Ms, KitKat, and Reese’s, she provides allergen-friendly treats, like nut- or gluten-free candies or non-food items like stickers or toys.
Allergen-free treats
Treats without allergens were a popular choice across the board with the RDs we talked to. Alyssa Pacheco, a dietitian with PCOS Nutritionist, tells SheKnows that she keeps options like Skittles, DumDums, and Swedish Fish on hand for kids with allergies, plus some applesauce pouches. Her view on Halloween candy: “it’s not my place to force healthier options onto children, especially children that I don’t know. A child’s parent or guardian can decide how they wish to allow their child to consume candy or how they want to educate their children on candy and food choices.”
Dietitian Jaime Bachtell-Shelbert of Wholly Nourished plans to offer Reese’s cups, Snickers, and Yum Earth candies, which provide the sweetness of traditional gummies and lollipops “without the dye that we need to recognize is an important option for sensitive kids,” she tells SheKnows. “Yum Earth makes a candy called Giggles that is similar to Skittles that you don’t want to miss.” The Reese’s and Snickers “Reese’s Peanut Butter Cups and Snickers bars top my list for nostalgic favorites and because they “pack a hunger-satisfying, protein punch thanks to the peanuts.”
“I like to model what a healthy relationship with food looks like,” says dietitian Taylor Sutton of Taylor Your Table. “This means not demonizing sugar, or any other food.” She also advocates for a balance between nutrition and “fun foods,” and says she’s handing out “good-old-fashion mini assorted candies because it’s a fun holiday and candy is nostalgic for me.” She opts for chocolate options, as they dissolve faster from kids’ teeth, and “the higher fat content can help stabilize blood sugar.” She’s also offering a separate bowl “filled with allergy friendly candy brands, partake cookies, apple sauce pouches, raisins, tattoos and other fun trinkets.”
Dark chocolate
Some RDs prefer to hand out dark chocolate options as a way to balance out sweet taste and slightly higher nutritional content. “This Halloween, I am planning to hand out dark chocolate treats,” says Dixon, who notes that dark chocolate is a healthier choice than milk chocolate because it contains antioxidants and less sugar. “I do believe in the importance of balance and moderation, especially when it comes to treats,” she says. “Halloween is a special occasion, and it’s okay to indulge a bit. However, it’s also a great opportunity to subtly introduce healthier alternatives.”
Of course, not all dark chocolates are created equal. Gretchen Zimmerman, a registered dietitian and VP of Clinical Strategy at Vida Health, says she opts for dark chocolate that’s “ideally above 70 percent [cacao],” because the higher the cacao percentage, the lower the sugar content. “”While there is no such thing as “healthy” candy, some candies are definitely “less bad” than others when you focus on wholesome ingredients, lower sugar, and smaller portion sizes,” she explains. She also likes to hand out candies with nuts and options with fewer artificial colors and preservatives, like SkinnyDipped Almonds and Justin’s Organic Peanut Butter Cups.
Dietitian Grace Becker of All Things Gardener takes a similar approach. “For this Halloween, I recommend providing a mix of miniature dark chocolate bars, which offer antioxidants and lower sugar content compared to milk chocolate varieties,” she tells SheKnows. “Additionally, individually packaged fruit snacks or small portions of dried fruits can be a great alternative, providing a touch of sweetness along with essential vitamins and dietary fiber.” Speaking of…
Fruity treats
Dietitian Trista Best of Balance One Supplements opts to give out fruit snacks on Halloween, a choice she says “is rooted in promoting healthier choices and overall well-being.” They’re “a tasty alternative that aligns with a balanced diet,” she explains, and offering fruit snacks that are made from real fruits provides “vitamins, minerals, and fiber, offering a healthier option compared to conventional candies.”
A few RDs also recommended That’s It. fruit bars, which are made from 100 percent fruit, says Dr. Blake. “I purchase little treat bags and fill them with two types of candy and two types of ‘healthier’ sweets,” she explains, noting that the fruit bars count for the healthier side.
Granola, trail mix, and savory bites
There are plenty of other options for Halloween treats if you want to try something on the more nutritious side — maybe with some Snickers on the side. “I will be handing out a mix of more wholesome treats likes granola bites and trail mix, as well as mini candy bars,” says Jesse Feder, a registered dietitian at My Crohns and Colitis Team. While Feder doesn’t want to demonize sweets and candy, “I do like to add in some wholesome treats to also show that there are more nutritious treats that are still tasty… I recommend doing this because it can make a healthy impact on the children by showing them there are some nutritious treats that are really tasty.”
Dr. Blake’s second healthy treat for her goodie bags: a mini Kind Bar, which provides a “wonderful” chocolate and nut mixture, she explains.
Dietitian Alyssa Davis with FRESH Communications has a few unique, non-candy options she’s offering, including Chomplings, which are mini meat sticks that “provide a rare source of protein and no sugar on Halloween.” She also likes popcorn, calling it “a great way to satisfy that salty snack craving with a boost of fiber.”
Fruit
Davis also hands out mandarin oranges, calling them “the perfect portable fruit snack to hand out on Halloween” — plus, the color is right on theme. You can even get creative with them like Kristen Wright, a registered dietician at Houston Methodist, who uses an edible marker to decorate her mandarin oranges with silly jack-o-lantern faces (below).
Looking for a healthy Halloween swap? Use an edible marker to turn mandarin oranges into mini jack-o-lanterns.
Courtesy of Kristen Wright
Davis also recommends Patience Fruit Co. Sour Cran Dried Cranberries, which she says “taste exactly like the sweet and sour candy straws we grew up enjoying, but have only 2g of sugar and 7g fiber per serving.” For a savory option, she likes Chomplings, mini meat sticks that “provide a rare source of protein and no sugar on Halloween.” Popcorn is “a great way to satisfy that salty snack craving with a boost of fiber,” while Skinny Dipped Almonds “have only 2g sugar per serving and no artificial ingredients.”
“I believe that all foods can fit into a healthy lifestyle, and I also believe that we should be doing our best to eat nutritious foods low in added sugar most of the time,” Davis says. Keeping that in mind, and knowing that most people will be handing out candy, she says she opts to give “healthier and allergen-friendly alternatives that are still delicious options for trick-or-treaters.”
Non-edible treats
There is, of course, the option of handing out treats of the non-edible variety — though you do want to be careful not to tempt the toilet paper-ers of your community. Wright recommends mixing these items with your candy offerings in personal treat baggies, so kids don’t feel restricted. “I’ve made it a tradition to include a small bag of pretzels, one or two pieces of candy, and a fun non-food item in each bag,” she says. “Temporary tattoos are always a hit in my neighborhood and are easy to find in bulk on Amazon at an affordable price.” Erasers, pencils, mini activity books, stickers, and small toys are also good choices. “These items not only break up the candy monotony but also spark creativity and play,” Wright says.
The bottom line
It’s totally OK for your kids to eat some candy on Halloween, and labeling it as a “bad” food can do more harm than good when it comes to your kids’ attitude toward food. If you feel compelled to offer some more nutritious or less sugary treats on the side, go for it, especially if they’re allergen-friendly. What it comes down to, our experts agreed, is a sense of balance — however you choose to define it.
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