Are you a fan of M&Ms or do you prefer Skittles? Maybe you enjoy Swedish Fish or Sour Patch Kids more? Do you lean towards chocolate or gummies?

October has arrived, signaling it’s time to finalize your costume and gather candy for trick-or-treaters. This season is filled with spooky decorations and lighthearted Halloween jokes, yet some parents may worry about sugar-crazed kids and managing leftover candy.

If you’re feeling apprehensive about the candy component of Halloween, we have expert advice to make it simpler.

What is the healthiest Halloween candy?

Generally, Halloween candy offers very little in terms of nutrition. However, some choices stand out, according to Rose Britt, a registered dietitian from Top Nutrition Coaching.

According to Britt, Peanut M&Ms are the “healthiest” option, or candies of a similar complexity. Their combination of ingredients, like peanuts, gives them a bit more substance compared to pure sugar confections.

For details, a serving of Peanut M&Ms has just under 1 gram of fiber, 2 grams of protein, and 9 grams of sugar. In contrast, a similar serving of Reese’s Peanut Butter Cups contains similar nutritional values, though slightly more sugar, while Snickers bars have no fiber, 1 gram of protein, and the same amount of sugar as the Peanut M&Ms.

Britt emphasizes that while these candies offer no balance, they can provide a slightly greater feeling of fullness compared to standard sugary treats.

Peanut M&Ms primarily consist of milk chocolate, whereas, for example, Almond Joys, which also encompass nuts and chocolate, have a high corn syrup content. Britt suggests examining the primary ingredient to compare different candies effectively.

If you enjoy sugary options, Smarties rank as the most favorable. One serving contains just 25 calories and 6 grams of sugar, whereas a serving of Sour Patch Kids holds 110 calories and 24 grams of sugar.

Overall, candy provides minimal nutritional benefits. The CDC’s Dietary Guidelines suggest capping added sugars to less than 10% of daily caloric intake, while the American Academy of Pediatrics advises that children over 2 should limit their daily added sugar to less than 25 grams.

Britt notes that letting yourself and your kids enjoy treats on Halloween helps foster a healthier attitude towards food.

“I wouldn’t stress about counting sugar grams; I don’t recommend doing that day-to-day, especially on Halloween,” Britt shares. “In the days following, if you have one or two pieces with dinner while keeping added sugar minimal the rest of the day, it helps put things in perspective.”

How parents can manage Halloween candy for kids

Britt, who specializes in pediatric nutrition, emphasizes that making memories is key to enjoying the Halloween experience with family. However, if you feel daunted by setting restrictions on candy consumption, consider these tips:

Set limits beforehand

Having a plan ready before trick-or-treating is essential. Britt suggests allowing your children to indulge on Halloween night, then limiting their intake afterward to one or two pieces a day.

She recommends determining a time frame based on the amount of candy collected.

“For households with less candy, you might say, ‘We’ll enjoy this until it’s gone,’ or for those with more, ‘We’ll limit it until November 15,’” she suggests.

Prepare a nutritious meal before trick-or-treating

While parents can’t control the frenzy of Halloween night, they can manage the balanced meal served prior. Britt recommends a meal rich in protein and fiber, even if it’s not large. Fiber maintains steady energy levels and helps prevent spikes in blood sugar that lead to crashes. Foods rich in fiber include brown rice, quinoa, whole-grain pasta, pita bread, fruits, and vegetables. Protein keeps little trick-or-treaters feeling full longer.

Even after Halloween, as the candy supply sticks around, parents should fill their refrigerator with fruits, vegetables, whole grains, plant proteins, and high-quality meats to ensure that well-rounded meals remain the focus of family eating.

Use the ‘parent tax’

Many parents may recognize the concept of a Halloween “parent tax”—who doesn’t want to sneak a few Milky Ways for themselves?

Britt suggests that parents may impose a “toll” for candy that is not suitable for younger children.

“For kids under four, it’s important to be cautious with nuts, hard candies, sticky confectionery, and gum,” she explains. “This is a good opportunity to filter out candy that could pose risks for the little ones.”

It’s important for parents to stay attentive when it comes to kids, especially if they feel like they can’t oversee them completely.

Enjoy leftover candy during meals or snacks—not after

Candy is often seen as a reward for good behavior. However, Britt advises against this practice, suggesting instead that children eat their designated candy pieces during dinner. This approach encourages kids to regard their entire meal as positive, showing them that vegetables are not just items to endure before getting to the treats. It also helps to eliminate the notion that candy or sugar is “bad” or “junk food,” fostering healthier attitudes. Plus, it might prevent them from begging to eat their candy until after dinner.

If candy is being eaten outside of meal times, Britt emphasizes the importance of setting aside screens and distractions. Engaging all five senses to enjoy and appreciate the candy can lead to greater satisfaction, even from just a single piece.

Turn candy into a learning opportunity

You may not have considered using candy to introduce new flavors to picky eaters, but Britt suggests this can be effective. She uses Almond Joys to demonstrate how they can lead to exposure to coconut or almond tastes. Try preparing a meal during the week that includes similar ingredients—perhaps a coconut curry—and discuss the flavors found in both dishes.

“This serves as a bridge to something that might normally be unfamiliar for a more cautious child. Seeing it in candy form can make it much more appealing,” Britt explains.

Research published in the Centre for Academic Child Health shows that regularly introducing unfamiliar foods and creating positive social experiences during meals are effective strategies to reduce or prevent picky eating habits.