Sugar doesn’t have to be scary

Whether you’re trick-or-treating or handing out the goods, there’s just one thing on everyone’s mind at Halloween: candy. 

No matter your age, eating sweets loaded with added sugar can lead to upset tummies and sugar crashes. Recent guidelines even advise that parents don’t give added sugar to kids under two years old. 

“Unfortunately, candy just isn’t a healthy food,” says Dr. Andrew Meyer, a family medicine physician at Aurora Health Care. “But that doesn’t mean we can’t enjoy it in sensible amounts.” 

As you’re stocking up on treats for spooky season, here’s how to find a balance: 

Stick to simpler sweets 

Even though it’s still high in sugar, the candy you pass out to little ghosts and ghouls doesn’t have to contain scary ingredients. Increasingly, foods containing less added sugar and fewer artificial dyes, flavors and additives are being stocked on store shelves in answer to consumer preference. 

Dr. Meyer suggests choosing simpler sweets, which may also offer some health benefits. Look for candies made with: 

• Dark chocolate, which is a good source of fiber and minerals, plus protein and healthy fats 
• Peanut butter or nuts, which are also sources of fiber, protein and good fats 
• Real fruit or veggie juices, which may contain vitamins such as A, C and E 

Swap in healthier snacks 

No matter how you look at it, sugar is sugar – even when it’s derived from fruit or other natural sources.  

“Just like in our everyday diets, variety is the key to balancing the foods we eat,” Dr. Meyer says. “Snacks besides candy can mix it up and may cut down on the sugar buzz.” 

Single-serving snacks are easy alternatives – and still fun for kids to snag for their Halloween bags. These types of treats can also offer fiber, protein and more wholesome ingredients: 

• Popcorn or baked veggies snacks 
• Cheese, multigrain or grain-free crackers 
• Natural fruit leather 
• Mini jerky sticks 
• Applesauce pouches 
• Lower-sugar juice boxes 

Go for non-food goodies 

With a rise in food sensitivities and allergies, parents might be grateful when neighbors offer trinkets instead of treats. In fact, there’s even a growing movement to signal when non-food items are available to trick-or-treaters. Small items such as stickers, bubbles, glow sticks and fidget toys ensure everyone gets in on the fun. 

After the haul has been brought home, it’s a good idea to sort through candy together. Toss anything that appears open, doesn’t have labels, contains allergens or poses a choking risk, if applicable. Then, avoid belly aches by helping your kids make a reasonable plan for savoring their hard-earned sweets over time. 

“We don’t have to be afraid of sugar – we just have to be mindful of how much of it we eat,” says Dr. Meyer. “Halloween is a good opportunity for parents and kids alike to find a balance between enjoying fun foods and practicing moderation.” 

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