Halloween night is a fun and spooky occasion, but for many parents it can trigger something even scarier: the candy. Navigating a night filled with endless sweets can feel challenging. How do we balance the celebratory spirit of Halloween with healthy moderation? As a mom and dietitian, I have a few thoughts.
A version of this article originally appeared in Your Local Epidemiologist
Before Halloween
- Have a game plan. A little planning can help us feel more prepared, confident and consistent.
- Keep candy in perspective. If we make it a big deal, it becomes a big deal. Every child responds differently to food, so use your best judgment and trust your gut.
- For toddlers under two, try to avoid candy. Dietary Guidelines recommend no added sugar until age two, since this is an important window when taste preferences are developing. For kids under five, also be mindful of choking hazards (hard candies, caramels, and gummies).
- Consider food allergies. A variety of treat options, non-food items or the Teal Pumpkin Project can be helpful for kids with allergies.
Halloween Night
- Serve a balanced meal before heading out. Getting some good nutrition in their bellies can help fuel a fun evening and prevent hungry trick-or-treating.
- Let your kids take the lead. Allow them to pick and eat the candy they want. They may overdo it. They may not. Try not to interfere too much if you can help it.
- Make it fun. Sort it, trade it, talk about the ones you love (and the ones you don’t).
After Halloween
- Keep candy in a central and shared spot like the kitchen or pantry (but out of reach from pets and small children).
- Set gentle boundaries. For example, let them choose one or two pieces to have with dinner or to pack in their lunch.
- Have calm responses ready for pushback. Try: “Let’s give our bellies a break for now, how about picking one for your lunchbox?” or “That’s not on the menu right now, but [safe, enjoyed food] is!” I also like asking my kids what happened to the Hungry Caterpillar after eating too many treats – it makes the point in a silly, memorable way. (Jill Castle has great resources on this topic).
- Transition when the novelty fades. After about a week, interest usually wanes. You can move favorites to the freezer, donate some, bring a stash to work, or try techniques like the Switch Witch.
At the end of the day, a short break from “healthy eating” is much easier to recover from than risking your child’s relationship with food. Remember: foods vary in nutritional value, but they hold no moral value – they’re not good, bad, clean, or dirty, and they certainly don’t reflect your worth as a parent.
Childhood is painfully short. Let’s keep the magic of Halloween alive – without letting sugar or guilt haunt us.
Happy Halloween!
~Megan
Wellness by Megan 