Trick or Treat? Tips On Having A Healthy + Safe Halloween

Costumes, carving pumpkins, cider mills, pumpkin dishes and … candy! The aromas of fall fill the crisp air as kids run in their costumes with bags full of candy. Should you be worried about Halloween where your health is concerned? If you stay educated on the dangers of this holiday, you won’t get spooked! Join the 85% of parents who say they have a plan in place to ensure your kids exercise moderation on this fun-filled night!

Daunting Allergies
Halloween often poses problems for kids with food allergies. To avoid scary allergic reactions, Food Allergy Research & Education (FARE) provides a way to keep your little ghosts and witches safe. The Teal Pumpkin Project from FARE encourages families to raise the awareness of food allergies and promotes inclusion of all trick-or-treaters throughout the Halloween season, regardless of their medical needs.

To participate in the Teal Pumpkin Project, take note of these important steps:

  • Provide non-food treats for trick-or-treaters .
  • Place a teal pumpkin in front of your home to indicate you have non-food treats available.
  • Display a free printable sign or premium poster from FARE to explain the meaning of your teal pumpkin.

According to the National Confectioners Association, more than 75 percent of American households will pass out candy this year and 77 percent of Americans are likely to buy candy. Not only are households flooded with candy full of sugar, but also harmful artificial ingredients such as colors, dyes and sweeteners.


kids trick or treating for healthy snacks on halloween

Consider these tips to ensure a safe and healthy  Halloween with your friends, family and community….

  • Make your house an entertaining pit stop for Halloween-inspired games. Stock your house with supplies for pumpkin carving, decorating and bobbing for apples as a healthy treat.
  • Check your candy wrappers for any tears in the packaging. Hold on to your chocolate craving for just a minute longer to examine your candy. When in doubt, throw it out!
  • Skip the sugar and hand out toys such as fidget spinners, squishees, coloring books and yo-yos.
  • Exercise portion control by putting 2-3 items (about 100-150 calories) in plastic baggies or containers, and limiting to one baggie per day.
  • Donating your candy is an excellent alternative to overindulging, consuming excess calories and food waste.

Our Nutritionist Stacy Goldberg’s Healthy Halloween Tips 

  • Fill your little goblin’s tummy with a healthy meal at least one hour prior to trick or treating. Aim to include a lean protein, healthy carbohydrate and healthy fat to give them fuel for a long night of fun on a full stomach.
  • Get spooky with your pre-trick or treat meal.  Toss black bean pasta spirals with grilled chicken and roasted orange peppers!
  • Beanfields Bean Chips make a great Halloween party snack or candy alternative. Make nutrient-dense, allergen-friendly nachos for your party with high-fiber, bean-based chips, melted cheese (can use a vegan or nondairy alternative), chopped tomatoes, chives and peppers.
  • Surf Sweets Organic Delishfish candies are a delicious swap for artificially colored Swedish Fish. These nut-free, gluten free and Non GMO Project Verified treats are perfect for lactose-intolerant or food allergic trick-or-treaters.
  • Looking for something new to add to your Halloween candy bowl? Opt for allergen-friendly Surf Sweets Organic Fruit Bears made with organic fruit juice, sweeteners and 100 percent vitamin C. These little bears will be a festive addition to your trick-or-treat bags!
  • No need to worry about peanut or tree-nut allergies with Nutritional Choices Original Whole Grain Animal Crackers. These delightful crackers contain 3 gm of dietary fiber, 0 gas of trans fat, are free-from preservatives and high-fructose corn syrup, but your kids will never know the difference!