Food Tricks for Halloween

Halloween is a fun time filled with costumes, parties, and—of course—candy! But if you’re mindful about your blood sugar or overall health, this sugar-filled holiday can feel tricky to navigate. The good news is you can enjoy your favorite treats this season while still fueling your body for your goals! Here’s how to keep balance during Halloween and beyond:

 1. Pair Candy with Protein or Healthy Fats

Instead of eating candy on an empty stomach, pair it with foods that help slow digestion and prevent sharp blood sugar spikes.

Try:

• A small handful of chocolate with some nuts or seeds

• A fun-size candy bar after lunch with chicken or tofu

• A Reese’s cup alongside Greek yogurt

The protein and fat help stabilize your energy levels so you don’t crash later.

 2. Don’t Skip Meals to “Save Up” for Candy

It’s tempting to skip meals knowing there’s candy later—but that often backfires. Skipping meals can make you extra hungry and lead to overeating sweets.

Instead, eat balanced meals throughout the day with:

• Protein (chicken, fish, beans, eggs)

• Fiber-rich carbs (whole grains, fruit, veggies)

• Healthy fats (avocado, olive oil, nuts)

A steady eating pattern helps keep blood sugar (and cravings) in check.

 3. Practice Mindful Indulgence

You don’t have to ban candy—just enjoy it mindfully. Choose your favorites, savor them slowly, and skip the ones you don’t truly love.

Ask yourself:

• Do I really want this, or is it just in front of me?

• Can I eat this slowly and actually enjoy the taste?

When you give yourself permission to enjoy sweets without guilt, you’re less likely to overdo it.

 4. Keep the Big Picture in Mind

A few pieces of Halloween candy won’t derail your health. What matters most is what you eat most of the time.

Focus on:

• Whole foods: veggies, lean proteins, whole grains, fruit, healthy fats

• Consistent meals that keep you satisfied

• Enjoyment and balance, not restriction

Healthy eating isn’t about perfection—it’s about sustainability.

You got this! -Danielle Phillipps, RDN