Healthy Halloween Candy Swaps (& Worst, Better, Best Candy)
"Your diet is a bank account. Good food choices are good investments."
—Bethenny Frankel
I get it—no one wants to be the Halloween Grinch, myself included. But the more I understand about the impact of excess sugar and artificial ingredients, the more I look for ways to keep Halloween fun while balancing health concerns.
This article isn’t about banning candy; instead, it’s a practical guide for finding a middle ground: offering Halloween candy swaps, knowing the best and worst choices, and giving simple tips for handling that candy haul. Here’s how to keep Halloween festive and balanced—without feeling like a Halloween Scrooge!
The Scary Side of Sugar
According to the American Heart Association, children aged 2-18 should consume less than 25 grams (6 teaspoons) of added sugar per day. Yet, the average American child consumes over 19 teaspoons daily — over three times the recommended limit and that’s on non-Halloween days! Consistently high sugar intake is linked to numerous health problems, including:
Obesity: Nearly 1 in 5 children and over 40% of adults in the U.S. are obese, a condition strongly tied to excessive sugar consumption.
Diabetes: Sugar overload stresses the pancreas, leading to insulin resistance and potentially Type 2 diabetes.
Tooth Decay: Sugar feeds harmful bacteria in the mouth, causing tooth decay. With up to 80% of the global population affected by dental caries—a progressive and lifelong oral disease caused by the demineralization of tooth enamel due to acid produced when bacteria metabolize sugars—the WHO recommends reducing free sugar intake to below 10% of daily energy, and ideally under 5%, to protect dental health, as evidence shows sugar consumption is the leading driver of this condition.
Behavioral Effects: Studies suggest that sugar spikes can affect children’s attention, hyperactivity, and energy regulation. Some research even shows that high sugar intake can contribute to anxiety and mood swings, impacting mental health.
Candy: Worst, Better, Best Options
Not all candy is created equal, and while avoiding it entirely might not be realistic, making mindful choices can help. Here’s a guide to understanding the differences in Halloween candy—highlighting the worst options, better choices, and the best options for a healthier approach to sweet treats.
Worst Candy Choices
The worst of the worst are candies that are chewy, sticky, and high in sugar. These “worst offenders” not only pack in excessive sugar but are also often made with artificial dyes and high fructose corn syrup. Avoid, avoid, avoid.
Airheads
Starburst
Laffy Taffy
Jolly Ranchers
Skittles
Sour Patch Kids
Fun Dip
Pixie Sticks
Mike & Ike’s
Nerds
Swedish Fish
Now & Later
Better Candy Choices
These "better" Halloween candies are still sweet treats but offer a slight improvement over the “worst” options. These choices often contain nuts or chocolate, which add a bit of protein or fat that can help slow sugar absorption and increase satiety. Some of these options also tend to be lower in sugar and have fewer artificial ingredients than the “worst offenders.”
Mr. Goodbar
Hershey’s Milk Chocolate Bars
Nestlé Crunch
Snickers
Reese’s
Peanut Butter Cups
Almond Joy
Baby Ruth
Peanut M&Ms
100 Grand
PayDay
Twizzlers
York Peppermint Patties
Milk Chocolate M&Ms
Best Candy Choices
These options are healthier because they’re mostly made with organic ingredients, contain no artificial colors or flavors, and prioritize natural sweeteners or lower overall sugar content. If you choose to do a “trade it in” option for kids (see below) then you can pre-stock these ones and have kids trade you for them.
Healthier Halloween Candy Swaps
Snacks
Moving away from the ultra-sweet Frankenfoods are these Halloween candy swaps. Here I did my best to choose snacks that are not made with seed oils, gluten, and excess sugar.
That’s It (they have ones with caffeine so avoid those with kids)
Siete Chips (NOT veggie straws—see why here)
IQ Bar (Use MINDBODYDAD for 15% off)
Non-Food Treat Ideas
Then there are the non-food options. If you are having trouble moving away from the idea of the classic candy then at the very least, give kids the choice between candy and a fun surprise. You don’t have to be “that house” giving out toothbrushes, but kids love options and variety, and a new toy or activity can be just as exciting as sweets, especially when they’ve hit ten houses in a row giving out similar candy.
More Ideas for a Healthier Halloween
Have a Halloween Game Plan
Here’s a parental approach to letting your kids enjoy the night while reducing the health concerns.
Build an Appetite for Dinner
Skip snacks from lunchtime to dinner so kids arrive hungry and ready to eat a balanced meal. Preparing a high-quality dinner with plenty of protein, healthy fats, and colorful, antioxidant-rich veggies helps fuel them for the night. Think hearty meals like a kid-friendly chili, protein-packed stir-fry, or a paleo-inspired dish full of nutrients.Set Clear Candy Expectations
Talk with your kids about how much candy they can enjoy on Halloween night. One idea is to let them have a number of pieces equal to their age (e.g., six pieces for a six-year-old). After Halloween, gradually reduce the amount each day, allowing a few pieces at a time until the end of the week, then consider donating, trading-in, or creatively using the rest (see below).Teach the Impact of Sugar
Have an honest, age-appropriate conversation about how too much sugar can affect health, teeth, and energy. To do this on Halloween night and not preaching or being a Debby Downer is an art. Don’t be annoying, olf-fashioned, or overly restrictive. Encourage moderation in a positive way by explaining that enjoying treats in smaller amounts keeps us feeling good.Lead by Example
Show them balanced eating by making mindful choices yourself. Kids will pick up on your behavior, so be a role model by enjoying a piece or two without overindulging.Keep Halloween Fun and Flexible
Remember, Halloween is about fun! If they end up with more candy than expected, don’t stress. Balance out with nourishing meals in the following days and refine your game plan for next year. If kids are eating nutritious, home-cooked meals greater than 80% of the time, they’re already off to a great start. A little Halloween indulgence won’t undo healthy habits.
Offer Fun Alternatives
Use “The Switch Witch”
Kids can leave some (or all) of their candy out for the Switch Witch, who visits while they sleep and swaps the candy for a special toy, book, or other small gift. (h/t to Jackie for this one.)
Have a “Trade-In” Store
Encourage a “trade-in” where kids can swap some candy for a healthier piece of candy or food (see above) or non-food items, like a small toy, new book, or a fun experience, such as a family movie night or a special outing.Participate in Local Donation Programs
Many neighborhoods have candy “buyback” or donation programs where kids can donate candy to troops overseas or to local charities. Look into these and have your kids do the physical handing in of the candy for a more memorable impact.Swap Out with Healthier Treats
Stock up on healthier candy options made without artificial dyes or flavors, and offer these as swaps when kids come home with their Halloween haul. Use the ideas above.Create from Candy
Make a Halloween Candy Haunted House. Open up all of the pieces of candy on the table and include age-appropriate items such as scissors, glue, and string and let them go nuts. Use candy bars as the floor, Twizzlers for spooky vines, gummy worms crawling out of windows, candy corn along the roof and mini marshmallows or gummy bears as spooky ghosts or characters around the house.
Make Candy Monsters. Put out pieces of construction paper and have them make monsters, funny faces, or your family. Eyes can be made from M&Ms, Skittles, or googly eyes made of marshmallows and chocolate chips. Teeth can be fashioned from candy corn or gummy bears. Hair can be created using licorice or gummy worms.
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