By Karen Donaghy, RD and Oliva LaRosa, RD, Virtua Nutrition & Diabetes Care

Have you ever noticed that Halloween candy has a funny way of multiplying? There’s the bag you bought for trick-or-treaters, the bowl at work, the leftovers from the school party — and eventually, a pumpkin-shaped bucket overflowing on your kitchen counter.

And somehow, no matter where you go, there’s always a peanut butter cup within arm’s reach.

Before you know it, “just one piece” has become a daily tradition. But here’s the good news: enjoying Halloween candy doesn’t mean your healthy habits have to disappear like a ghost.

You can enjoy the treats you love and still find a little balance along the way. From simple candy swaps and portion tips to creative alternatives for trick-or-treaters, here are a few ways to make this Halloween a little healthier — without taking the fun out of it.

Healthy Halloween candy swaps

First things first: You don’t have to skip your favorite Halloween candy.

In fact, giving yourself permission to enjoy the treats you really love can be more satisfying than trying to avoid them altogether. But if you’re looking to mix some different options into the candy bowl, there are plenty of ways to do it.

When choosing a sweet treat, consider options that offer a little something extra, such as protein or fiber. Nuts, seeds, nut butters, and other fiber-rich ingredients can help you feel satisfied longer and slow how quickly sugar is absorbed.

Speaking of fiber, have you tried “nature’s candy”?

Dates are naturally sweet and provide fiber along with other nutrients. For an easy Halloween-inspired treat, slice a date open (be sure to remove the pit) and add a small spoonful of nut butter and a few chocolate chips. You can also drizzle melted chocolate on top.

Apples, bananas, figs, and raisins can also satisfy a sweet craving while providing some of the nutritional benefits of whole fruit. And don’t forget the classic candy apple — it’s been a Halloween favorite for generations.

If chocolate is more your style, dark chocolate can be another option. It typically contains less sugar than milk chocolate and contains flavanols, naturally occurring compounds associated with cardiovascular health.

You can also look for treats with less added sugar or simpler ingredient lists. Some candies use sweeteners such as stevia or monk fruit, while others contain fewer artificial colors, flavors, or preservatives. The goal isn’t to find a “perfect” candy — just an option that works for you.

Think beyond the candy bowl

Not every Halloween treat has to be candy.

If you’re handing out goodies to neighborhood trick-or-treaters, mixing in non-candy options can be a fun way to offer a little variety. It can also provide more choices for children with certain food allergies or dietary needs.

Consider:

• Stickers, fidget toys, pencils or fun erasers
• Playing cards
• Individual bags of pretzels or popcorn
• Clementines decorated like jack-o’-lanterns using an edible marker labeled “food safe”

How much Halloween candy should you eat?

Halloween comes once a year. If you want your favorite candy, enjoy it!

Rather than worrying about every piece, think about moderation when eating treats. Fun-sized candy may be small, but grabbing another piece every time you pass the bowl can add up quickly.

One simple approach is to choose a couple of your favorites and enjoy them intentionally rather than snacking from the candy bowl throughout the day. Keeping candy somewhere other than the kitchen counter or your desk can also make it easier to avoid mindless snacking.

And when trick-or-treating is over, you don’t necessarily need to finish everything that came home. Keep the favorites and consider sharing or donating the rest to an organization that accepts unopened candy.

Healthy habits that last beyond Halloween

Ultimately, one night — or a few pieces of candy — isn’t going to define your health.

Halloween is meant to be fun, and your favorite traditions and treats can have a place in a balanced lifestyle. Instead of focusing on what you “shouldn’t” eat, think about the habits you practice most of the time: eating a variety of nutritious foods, staying active, getting enough sleep, and finding a balance that works for you.

If you’re looking for personalized nutrition guidance or support reaching your health goals, a Virtua registered dietitian can help you build an approach that fits your needs, preferences, and lifestyle.