Halloween is a time for fun costumes, spooky decorations and, of course, lots of candy. But for parents, keeping the holiday healthy can also be challenging. You want to keep your kids from eating all their treats in one night. After all, too much sugar can turn your little angels into real little monsters!
With some planning, you can ensure your children enjoy trick-or-treating while making healthier choices. We spoke with Julie Lammers, a registered dietitian with Banner Children’s, who shared these 11 tips to keep Halloween fun, healthy and safe.
1. Plan ahead for a balanced day
Start Halloween on the right foot by ensuring your child has a balanced meal before trick-or-treating.
“A dinner rich in protein, fiber and healthy fats will help to keep them full and reduce the temptation to overeat candy later,” Lammers said. Include lean meats, whole grains, low-fat dairy, fruits and vegetables to create a nutritious meal.
Tip: Serve foods in fun, Halloween-themed shapes to excite kids for mealtime and Halloween. Use cookie cutters to shape sandwiches or cut vegetables into spooky shapes.
2. Choose healthier treats
While candy is the star of Halloween, it doesn’t have to be the only treat. Consider healthier options that kids will still enjoy. Here are some ideas:
- Mini bags of pretzels or popcorn
- Fruit snacks made with natural fruit
- Granola bars
- Trail mix
- Dark chocolate
“You can also offer non-food treats such as stickers, plastic spider rings, glow sticks or small toys,” Lammers said. “These alternatives can be just as exciting for kids as candy and help reduce the sugar they eat.”
To further reduce temptation, avoid buying treats in the days leading up to Halloween. This can help prevent little gremlins (you and your children) from mindlessly snacking on sweets before you even hit the trick-or-treat route.
Tip: Let your child pick out healthier treats to give to trick-or-treaters. This can make them more excited about the options.
3. Set limits on candy consumption
It’s important to set clear rules for how much candy your child can eat. Set expectations, but also listen to your child.
“Come up with a plan that works for you both,” Lammer said. “For example, limit candy on Halloween night to two to three pieces you can enjoy after trick-or-treating.” This helps prevent your kids from overdoing it and teaches moderation.
Tip: Have your child sort their candy into different categories – favorites, okay and not-so-great. Then allow them to keep a certain amount from each pile.
4. Stay active
Halloween is an excellent opportunity to get moving.
“A lot of the enjoyment of Halloween is getting dressed up and walking around trick-or-treating,” Lammers said. “Instead of driving, you can set a goal of many houses to walk to.”
Always remember to walk on sidewalks or designated paths. Avoid cutting through yards, alleys or streets with limited visibility.
Tip: “Before you go out, turn on some Halloween tunes for the kids to dance to,” Lammers said. “Who doesn’t like to Monster Mash?” If you are staying home to pass out candy, put on music and do a little mashing of your own.
5. Practice mindful eating
Teach your kids to eat their treats mindfully. Instead of gobbling down candy, encourage them to savor each bite and enjoy the flavors.
You can also set aside a specific time to enjoy treats rather than snacking throughout the day. This helps your child focus on their food and prevents mindless munching.
Tip: Make it a family activity to sit down and enjoy a piece of candy together. Pretend you are on a Food Network show and discuss the flavors and textures. Create categories and rate the candy.
6. Stay hydrated
It’s easy to forget about drinking enough water, especially with all the excitement and sugary treats. Encourage your child to stay hydrated throughout the day. Drinking water can help them feel full and less tempted to overindulge in candy.
Tip: Bring a reusable water bottle while trick-or-treating. Remind your child to take sips between houses to stay refreshed.
7. Donate extra candy
If your child has more candy than they need, consider donating the excess. “Many organizations accept candy donations for troops overseas, local shelters or community centers,” Lammers said. “Some dentist offices also will trade in candy for prizes.”
Tip: Let your child choose which candies to donate. This will give them a sense of control and reinforce the positive experience of helping others.
8. Make Halloween more than just candy
While candy is a big part of Halloween, it doesn’t have to be the main event. Create traditions that focus on other aspects of the holiday, such as carving pumpkins, decorating the house, watching Halloween movies or telling ghost stories.
Tip: Organize a neighborhood Halloween scavenger hunt. This gets kids excited about exploring your community and collecting small, non-food prizes.
9. Educate your kids about sugar
Use Halloween to teach your kids about sugar and how it affects the body. Explain why it’s important to enjoy sweets in moderation and how sugar can affect their health. Children are more likely to follow the rules when they understand the “why” behind them.
Tip: Find fun, kid-friendly videos or books that explain the effects of sugar in a way that’s easy for your child to understand.
10. Lead by example
Kids learn by watching their parents. Show them that it’s okay to enjoy a few pieces of candy but that you don’t need to eat it all at once.
Tip: Share your Halloween candy with your child and discuss why you’re choosing to eat only a small amount. This models mindful eating and moderation.
11. Be mindful of allergies
If your child has food allergies, plan ahead for Halloween. Many common candies contain allergens like nuts, dairy, gluten or soy. Talk to your child about their allergies and ensure they check all candy labels before eating anything.
Consider offering allergy-free treats at home and during trick-or-treating. Participating in the Teal Pumpkin Project can also help. By placing a teal pumpkin on your porch, you signal to parents that you offer non-food options for trick-or-treaters with allergies.
Tip: Always carry an auto-injectable epinephrine (EpiPen) with you. Teach your child how to politely decline certain foods and candy.
Takeaway
Halloween can be a healthy and fun holiday with some planning and creativity. By setting limits, offering healthier options and encouraging active play, you can help your child enjoy the best parts of Halloween while staying healthy.
“Remember, Halloween is one day of the year and candy is a natural part of the holiday,” Lammers said. “Sometimes, it’s okay to say ‘yes’ in moderation.”
