It’s that time of year again—pumpkins on porches, skeletons in the yard, and buckets (seriously, buckets) of candy everywhere. Before you think I’m here to rain on your spooky parade with a “don’t eat candy” lecture, let me assure you: candy has its place. But like the neighbor who puts up Halloween decorations before October 1st (guilty), sometimes we can go a little… overboard. That’s where I come in.
As a nutrition coach and nurse, I believe in balance. We can enjoy Halloween treats without guilt, but we don’t want those fun-size Snickers running amok, amiright? With that in mind, let’s talk about how we can navigate this candy-filled season in a way that satisfies your cravings while keeping your health goals in check.
Whether you're all in on celebrating Halloween or think it's just a bunch of hocus pocus, one thing’s for sure—the candy is everywhere. You’ll see it at the office, in the grocery store, and definitely at home. It's hard to escape. Last year, my 8-year-old came back from trick-or-treating with a ridiculous 9-pound haul, and we still have some left! But don’t worry, just like decorations, there’s a sweet spot between “too much” and “just enough.” You can totally enjoy some treats without throwing your nutrition goals out the window until January.
Candy, Guilt, and Balance: It’s Not All or Nothing
Let's begin with mindset. No guilt necessary—treats have an awesome place in life. You can have both: the joy of your favorite treat and the satisfaction of sticking to your nutrition plan. The problem comes when a few mini Milky Ways turn into an everyday habit, leaving you sluggish and off track.
The trick? Mindfulness and moderation. Don’t dive headfirst into the candy bowl because it's in front of you. Be intentional. Ask yourself: Do I really want this? or Am I just grabbing it because it’s there?
If it’s your favorite, go for it! If not, toss it in the “not worth it” pile or hand it off to that neighbor with the 12-foot skeleton in their yard.
Navigating the Candy Bowl at Home or Work
Whether it’s the overflowing bowl at home after trick-or-treating or the one sitting in the break room at work, the candy bowl can be tough to resist. I hear from my clients all the time: “The candy bowl at work is my downfall!”
So, how do we handle it?
Here are a few strategies that have helped my clients (and me):
Pick Your Favorites: Life’s too short for candy you don’t love. Only go for the treats that make you light up when you eat them. The rest? Give it away, donate it, or (if you're feeling bold) toss it!
Set a Treat Limit: Plan ahead how many pieces of candy you’ll enjoy, whether it’s two or five. Stick to that number, savor each bite, and call it a win. Setting boundaries helps curb mindless snacking.
Keep Candy Out of Sight: Whether at home or work, try to keep the candy out of plain sight. If it’s not staring you in the face every time you walk by, you’re less likely to reach for it.
Distract Yourself: Every time you’re tempted to grab candy, take a sip of water or reach for a healthier snack, like a handful of nuts or some cut-up veggies. If you’re at the office, try walking back to your desk first. Often, we grab candy out of boredom or stress, and giving your brain something else to focus on can help.
Pair Candy with Protein or Fat: Want to stabilize that sugar high? Pair your candy with something containing protein or fat—like a handful of nuts or a scoop of Greek yogurt. This helps slow sugar absorption and keeps your energy steady.
Balance It Out with Healthy Meals: If you know you’ll be indulging in candy later, make sure your meals earlier in the day are packed with protein, healthy fats, and fiber. This will help keep your blood sugar steady, so the candy doesn’t send you on a wild ride of energy spikes and crashes.
Candy Breakdown: What’s Actually in Your Favorite Halloween Treats?
Here’s a quick breakdown of some classics so you can indulge with a little extra knowledge (slight variations may occur depending on packaging or manufacturer changes):
Snickers (Fun Size) Calories: 80
Carbs: 10g | Sugar: 8g | Fat: 4g | Protein: 1g
Bonus: A little protein from the peanuts. Nice.
Reese’s Peanut Butter Cup (1 Mini) Calories: 90
Carbs: 9g | Sugar: 8g | Fat: 5g | Protein: 2g
Bonus: A little protein here too, but let’s not pretend this replaces your post-workout snack.
Skittles (Fun Size) Calories: 60
Carbs: 14g | Sugar: 11g | Fat: 0g | Protein: 0g
Warning: These are 100% sugar, so be ready for a fast spike and crash.
Sour Patch Kids (Fun Size) Calories: 50
Carbs: 13g | Sugar: 9g | Fat: 0g | Protein: 0g
Warning: All sugar, no protein or fat to help stabilize blood sugar.
Starburst (2 pieces) Calories: 40
Carbs: 9g | Sugar: 8g | Fat: 0.5g | Protein: 0g
Bonus: At least you get to chew these for a little longer, so it might feel like you’re getting more for the calories.
Hot Tamales (Fun Size) Calories: 50
Carbs: 12g | Sugar: 9g | Fat: 0g | Protein: 0g
Warning: If you like cinnamon and spice, these can satisfy your craving without a big calorie hit. But these are 100% sugar, so prepare for a fast spike and crash.
Candy Corn (9 pieces) Calories: 70
Carbs: 18g | Sugar: 14g | Fat: 0g | Protein: 0g
Warning: Love it or hate it, candy corn is pure sugar in every kernel. Enjoy wisely.
Hershey’s Mini Bars (1 piece) Calories: 42
Carbs: 5g | Sugar: 4g | Fat: 2.5g | Protein: 0.5g
Bonus: Just a bite, but it might be enough to satisfy the chocolate craving.
Butterfinger (Fun Size) Calories: 85
Carbs: 15g | Sugar: 8g | Fat: 3g | Protein: 1g
Bonus: Crunchy, peanut buttery goodness, with a little protein to boot.
Kit Kat (Fun Size) Calories: 70
Carbs: 9g | Sugar: 7g | Fat: 4g | Protein: 1g
Bonus: Crisp wafers covered in chocolate—a little crunch and protein to enjoy.
Twix (Fun Size) Calories: 80
Carbs: 10g | Sugar: 8g | Fat: 4g | Protein: 0.5g
Bonus: Chocolate, caramel, and cookie all rolled into one. A classic for a reason.
When you look at the numbers, it’s easy to see that these treats are fun but fleeting in terms of satisfaction. A quick hit of sugar and fat might taste great, but it won’t keep you full or energized for long. That’s where the strategies above come in handy.
Bringing It Home:
At the end of the day, Halloween is all about fun and enjoying a break from your usual routine—and candy is part of that! But let’s not let sugar-packed treats derail our health goals. We can have both: a few pieces of candy and keep our nutrition plan intact.
It’s all about being mindful, making choices that align with your goals, and not letting that candy bowl whisper sweet nothings in your ear all day. So as you jump into the Halloween fun, remember this: It’s perfectly fine to enjoy some candy, just don’t forget—you’re the one in charge, not the other way around.
You've got this!
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