Why this classic candy is the ‘healthiest’ pick this Halloween

Are you more of an M&M or Skittles person? How about Swedish Fish or Sour Patch Kids? Chocolate or gummies?
It’s October, which means it’s time to perfect your costume and stock up on candy for trick-or-treaters. ‘Tis the season for spooky decorations and silly Halloween jokes, but some parents may fear the inevitable sugar-hyped kids and leftover candy rationing. 
If you’re dreading the candy aspect of spooky season, we’ve got some expert tips to make it a bit easier.
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Halloween candy doesn’t provide much – if any – nutritional value. But these options rank above others, says Rose Britt, a registered dietitian with Top Nutrition Coaching. 
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The “healthiest” Halloween candy is Peanut M&Ms, Britt says, or a similar complex candy. The multiple components, like peanuts, provide at least a bit more substance than just corn syrup.
If we’re getting into the nitty-gritty, a serving of Peanut M&Ms contains a little less than 1 gram of fiber, 2 grams of protein and 9 grams of sugar. A similar-sized serving of Reese’s Peanut Butter Cups contains around the same nutritional value but a touch more added sugar and Snickers bars contain no fiber, 1 gram of protein and 9 grams of added sugar.
“It’s not a whole balance, but it will give us a little more sense of fullness compared to our more traditional, straight-sugar type candies,” Britt says. 
Peanut M&Ms are also made of mostly milk chocolate. Almond Joys, for comparison, also contain nuts and chocolate but are mostly made of corn syrup. Britt recommends looking at the first ingredient, which is the most abundant to compare candies. 
While candy with nuts is healthiest, if you’re into sugary sweets, Smarties are the best option. One serving of Smarties contains just 25 calories and 6 grams of sugar. By comparison, one serving of Sour Patch Kids contains 110 calories and 24 grams of sugar.
In general, candy provides little to no nutritional value. The CDC’s Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories. The American Academy of Pediatrics recommends children over 2 limit their daily added sugar intake to less than 25 grams. 
Britt caveats that allowing yourself – and your children – to splurge on Halloween can help cultivate a healthier relationship with food.
“I would not count the grams of sugar, I don’t recommend counting grams of sugar day-to-day anyways but don’t stress about that on Halloween night,” Britt says. “Going forward, if you’ve got one or two servings (of candy) with dinner and then best you can limiting our sugar intake throughout the rest of the day, it puts it into context.”
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Britt, whose focus is pediatric feeding, says the most important thing is to make memories and enjoy spending the holiday with your family. But if you’re overwhelmed with how to set limits and keep your kids’ candy intake in check, here are a few things to keep in mind:
Having a game plan before the trick-or-treating begins is the best way to prepare. Britt recommends letting your kids “go crazy” on Halloween night and imposing limits in the days that follow – maybe one or two pieces per day. 
She also recommends coming up with a deadline depending on the volume of candy your household rakes in. 
“Maybe if they don’t have a ton of candy, ‘We’re going to do this until your Halloween candy runs out,’ or if they’ve got a ton of candy, ‘We’re going to do this until November 15,’” she proposes. 
Parents may not be able to control a free-for-all Halloween night, but they can control the balanced meal their family eats beforehand. 
Britt recommends a protein and fiber-rich meal, even if it’s not a big one. Fiber contributes to balanced energy and reduces blood sugar spikes that lead to energy crashes. High-fiber foods include brown rice, quinoa, whole-grain pasta, pita bread and fruits and vegetables. Protein can help little trick-or-treaters stay full longer.
Even as the candy supply lingers in the following weeks – or months – parents can stay in the driver’s seat by stocking the fridge with fruits and veggies, whole grains, plant proteins and high-quality meat sources so balanced, nutritious meals are the focus of household eating. 
Parents may be familiar with the Halloween “parent tax” – what adult doesn’t want to snag a few Milky Ways for themselves? 
Britt makes another argument: levy a toll on candy that isn’t safe for young children to eat yet.
“Up until the age of four, we want to be careful with nuts, hard candies, really sticky candy and gum,” she says. “That’s a nice way to weed out what might not be safe for those really younger kiddos, especially if parents think they might not be able to absolutely supervise them.”
It’s easy to see candy as a treat or reward for good behavior. Britt argues against this tactic and recommends eating the allotted candy pieces with dinner instead. It helps kids see their whole plate as good – veggies aren’t just something gross to get through to get to the good stuff. It also destigmatizes candy or sugar as “bad” or “junk food,” which can contribute to unhealthy thinking. It may even help you avoid a pestering kid who can’t wait until after dinner to eat their candy. 
If you’re having candy outside of a meal, she recommends putting screens and distractions away. Use your five senses to experience and savor the candy, which will have you feeling more satisfied after even just one piece. 
You may not have thought of candy as a way to expose picky eaters to new foods, but think again. Britt uses Almond Joys as an example, which can help introduce coconut or almond flavors. Try a weeknight meal that uses the same ingredient – a coconut curry, perhaps – and have a conversation with them about the flavor across both foods.
“It’s a nice bridge versus … something that might be totally foreign to a kid who’s maybe a little more reserved or a little picky with trying new foods. When we see it in candy form, it’s a little more exciting,” Britt explains.
Repeated exposure to unfamiliar foods and creating a positive social experience during meals are proven methods for alleviating or avoiding picky eating behaviors, a journal article in the Centre for Academic Child Health found. 
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