The candy aisle at your grocery store has turned orange, and spooky treats taunt you everywhere you turn. This can only mean one thing: Halloween season is here.

A holiday that revolves around candy can be frightening for the health conscious—but that doesn’t mean you have to skip it. With the right plan, you can join in on the fun without sacrificing your health. 

Before Halloween: Plan ahead

In today’s culture, Halloween is one of those holidays that lasts far longer than a day. So if you want to get through the season with your health intact, you’re going to need to make a plan before the goblins and ghouls descend. 

Set a candy budget

Whether you’re getting ready for trick-or-treaters, your neighborhood trunk-or-treat, an elementary school parade, or an office party, decide what your monetary limit will be before the big event. If you’re ever tempted to buy an extra bag “just in case,” remind yourself how much leftover Halloween candy you had last year and stick to your budget.

Procrastinate with intention

Sometimes, it really is best to leave the shopping until the last minute. After all, the less time Halloween candy spends in your house, the less Halloween candy you will eat. So we give you permission to procrastinate and put off buying candy for as long as you are comfortable.

Enjoy other seasonal treats

When it comes to delicious goodies, fall is an embarrassment of riches—candy is not the only way to partake. Roasted pumpkin seeds, apple slices with nut butter, or cinnamon-flavored popcorn are all healthier options that won’t send you into a sugar coma. (And if you’re a pumpkin-spice fan, try these lighter versions of popular Starbucks and Dunkin’ Donuts coffees!)

Work with a health coach

Staying healthy through a sugar-obsessed holiday shouldn’t be all on you. Support from others, especially a health coach, is invaluable. Whether you need help making a plan or just need someone to cheer you on and keep you accountable, Shed’s health coaches can help you stay on track through Halloween (and, let’s be honest, through the sugar-loaded months that follow).

The day of Halloween: Pace yourself

We’re not here to tell you to say no to all the candy on Halloween. But a little bit of moderation goes a long way—and can actually make the day more enjoyable.

Follow the “two-piece” rule

Decide in advance how many pieces of candy you will eat. Two pieces of candy is a good baseline, but if you want to go a few more than that the day of Halloween, we won’t judge. Having a limit ensures that the candy you do eat will be the kind you love, and also makes it easier to avoid overdoing it.

Eat before trick-or-treating

If you live in an area that’s big on trick-or-treating or trunk-or-treating, eat a nutritious meal or snack before you go—DON’T skimp on meals so you can “bank” your calories for later. Fueling up on protein and fiber first will help curb the sugar cravings later, so you’ll end up eating less candy without a ton of extra effort.

Don’t skip the exercise

Whether it’s tagging along with trick-or-treaters, an afternoon stroll, or a quick weight-lifting session before you don your costume, make sure you get some movement in. 

Focus on the costumes

The best part of Halloween isn’t actually the candy—it’s the creative costumes. Instead of counting fun-size candy bars, keep track of the unique costumes you see. Who knows, you might just make a new friend in the process.

After Halloween: Bounce back

It’s November 1st and the candy in your house has multiplied. Now what?

Enjoy the candy—in moderation

The “two-piece” candy rule doesn’t expire on Halloween. If you’ve got lots left over, a piece of candy or two a day won’t have a drastic effect on your health.

Put the candy where you can’t see it

Make it a little more difficult to get to the candy so you’re not always distracted by the colorful wrappings. “Out of sight, out of mind” works just as well on candy as it does on anything else.

Reprioritize balanced meals

We all get away from our health routines from time to time, especially during holidays and special occasions. There’s nothing wrong with this—as long as you get back to your healthy habits. Use the end of Halloween as an excuse to start anew, not to mention take advantage of the seasonal fruits and veggies still available!

Enjoy the sweet without the sour

Halloween should be about fun, not shame. You can enjoy your favorite candies without making them the main event of the holiday, and you can stay on track with your health goals while joining in on the fun, too. 

For more support on staying healthy through the season, visit Shed’s coaching page to connect with a health coach.

FAQs

How much Halloween candy is it okay to eat?

It depends on your overall diet and health goals, but a few pieces a day is fine. The key is portion control and balancing candy with nourishing meals. 

What are some healthy alternatives to Halloween candy?

Some fun swaps include dark chocolate squares, homemade trail mix, popcorn with cinnamon, or fruit-based treats—use those apples while they’re still in season!

How can I stop my kids (or myself!) from overdoing it on Halloween?

Set clear limits for you and the kids, and encourage the kids to pick their favorites rather than trying to eat everything at once. Regular balanced meals are also important, as they help balance out the extra sugar and ensure you’re still getting the nutrients you need. 

What should I do with leftover Halloween candy?

Donate it, save it for baking projects, or freeze it to be enjoyed later. Throwing it out is also an option, especially once you get down to the candy you don’t like as much. There is no rule that says that all Halloween candy must be eaten, after all.