Have a Healthy Halloween!

By: Georgia Vaughn, Clinical Dietician, Duke Pediatrics Healthy Lifestyles Program – 22 October 2025

Halloween is full of spooky fun, festive activities, and of course—sweets! But indulging in treats doesn’t have to mean abandoning healthy habits. With a little creativity and planning, you can enjoy everything the holiday has to offer while still feeling great. Here are some tips to help you and your family have a healthier, happier Halloween!

1. Don’t Avoid the Candy Craze—Enjoy it Mindfully!
Trying to completely avoid candy on Halloween can actually backfire. Instead of banning it altogether, allow yourself and your kids to enjoy favorite treats in moderation. Teaching balance and portion control helps build a healthier relationship with food—and can prevent those post-Halloween sugar overloads.

2. Get Creative with Leftover Candy
Don’t let extra Halloween candy go to waste! Instead, repurpose it into fun, controlled portions. Try mixing M&Ms or chopped candy bars into homemade popcorn, adding a sweet crunch to trail mix, or using chopped candy as a topping for greek yogurt.

3. Start a Healthy Holiday Tradition
Create non-food-focused memories that still feel festive. Go on a family walk to look at Halloween decorations, organize a costume parade, or host a spooky-themed scavenger hunt. These active traditions get everyone moving and help shift the focus away from just candy.

4. Make Your Own Halloween Treats at Home
Homemade snacks can be just as fun—and way healthier—than store-bought sweets. Try making:
● Banana “ghosts” with dark chocolate eyes
● Apple slices with nut butter and mini marshmallow “teeth”
● Yogurt-covered strawberries decorated like mummies
Making treats together is a great way to bond, be creative, and control ingredients.

5. Eat a Healthy Meal Before Trick-or-Treating
Before heading out for the night, make sure everyone eats a balanced dinner with protein, fiber, and healthy fats. A full stomach will help reduce the urge to snack on candy throughout the night and make it easier to enjoy a few treats without going overboard.

6. Split the Candy: Enjoy Some Now, Freeze the Rest
Encourage kids (or yourself!) to pick their favorite candies to enjoy now and store the rest for later. Freezing candy helps preserve it for future baking projects or occasional treats. It also teaches the value of pacing and savoring sweets instead of rushing through the stash.

Have fun, stay safe, and remember—Halloween can be both spooky and healthy!