ORLANDO, Fla. - The American Heart Association recommends children ages 2 and older consume no more than 25 grams, or about six teaspoons, of added sugar daily. Just a few fun-size candies can quickly add up – they can have about 18 grams of added sugars (about 4 teaspoons), putting many children near or over that limit.
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“Halloween is meant to be fun, and candy can absolutely be part of the celebration,” Orlando Health registered dietitian Marsha Woolery said. “The key is teaching moderation and helping children develop a healthy relationship with treats rather than making them feel forbidden.”
READ: Which Halloween candies are the unhealthiest?
Woolery listed four “smart ways” to eat candy this Halloween:
- Pair candy with protein - Woolery’s recommends serving candy alongside meals, which contain protein. “Think of Halloween candy as dessert, not as a snack that’s eaten all day long,” Woolery said. “When candy is eaten with protein-rich foods such as nuts, cheese or Greek yogurt, digestion slows down and blood sugar tends to rise more gradually.”
- Portion the candy - Woolery encourages dividing candy into smaller portions rather than giving children unlimited access. “I tell parents to create little treat bags with a set number of pieces for each day,” she said. “When that day’s candy is gone, it’s gone.”
- Set a time limit - “Tell children ahead of time that Halloween candy is available for a certain period, for example one week or a designated timeframe that works for your family,” she said. Woolery added the goal is not restriction but structure that allows children to enjoy treats and then return to normal eating habits.
- Get creative with leftovers - “You still get the fun flavor of Halloween candy, but you’re also adding fiber, protein and other nutrients that help create a more balanced snack,” Woolery said. One example is homemade trail mix made with whole-grain cereal, nuts and dried fruit, with a few pieces of candy mixed in for sweetness.
Woolery also spoke of seeking alternatives to candy that satisfy a sweet tooth while adding some nutritional value. Woolery recommends:
- Dried fruit (fiber)
- Yogurt-covered raisins (fiber)
- Chocolate-covered nuts (protein)
“These options can provide nutrients such as fiber, protein, vitamins and minerals while still feeling like a treat,” Woolery said. “One night of trick-or-treating isn’t what impacts long-term health. It’s the habits we practice every day. When families approach Halloween with balance and moderation, everyone can enjoy the holiday without the sugar scare.”
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