A healthier Halloween (without the sugar crash)

You know what’s really spooky about Halloween?

The aftermath. 👻

Between the candy binges, food dyes, and late nights, it’s no wonder everyone feels a little cranky, foggy, or bloated the next day.

I’m all for enjoying the season — pumpkin patches, cozy soups, costumes, and all the scariness of the season, but now knowing what I know, I can’t help but think about what all those added sugars, artificial colors and flavors, and processed oils are doing to our kids’ little bodies (and ours too). So if you’re wondering how to have a more balanced Halloween, this one’s for you…

1. Start with balance — not restriction

Before any candy comes into play, make sure everyone eats a nutrient-dense dinner. Think: protein + healthy fats + colorful veggies to help stabilize blood sugar and support mood.Try something simple like:

• BBQ chicken with roasted sweet potatoes

• Beef taco bowls with avocado

• Quick stir-fry loaded with veggies

When blood sugar is balanced, cravings (and meltdowns) are much less likely.

2. Choose better ingredients when you can

If you’re buying or swapping candy, look for options made with real ingredients, no dyes and less refined sugar:

• Unreal

• Hu Kitchen

• Smart Sweets

• YumEarth

• Justin’s

These aren’t “perfect” and it's still sugar, but it's a step in the right direction. Remember, every swap is progress.

3. Make the post-Halloween plan

You can still let your kids have fun and protect their health. Here are a few ideas I love:

• The great trade: Swap the candy haul for a small toy or experience. The Switch Witch visits our house on Halloween night. The kids get to keep a couple pieces of their favorite candy and then when they wake up in the morning their candy is gone and a toy is in it's place. It's magical! Putting some of the notes we have recieved in the past below.

• Practice moderation: Choose a few pieces to enjoy mindfully over a few days, then donate or toss the rest.

• Talk about ingredients: Empower your child to understand how sugar and dyes can impact mood, focus, and energy.

  
  

4. Keep digestion and immunity strong

All that sugar can throw off the gut and immune system, so support the body with:

• Probiotic-rich foods (like yogurt, kefir, or sauerkraut)

• Hydration (add a pinch of mineral salt to water)

• A balanced breakfast the next morning with protein and fiber

  
  

5. Focus on the fun, not just the food

Make memories in ways that don’t revolve around candy:

• Paint or carve pumpkins (then roast the seeds!)

• Go for a fall walk or hayride

• Have an outdoor fire

• Bake some cozy snacks like pumpkin oatmeal, pumpkin muffins, apple pie or spiced nuts

• Make "Boo Baskets" for freinds and neighbors with non-candy items like markers, stickers, glow bracelets, stamps, pencils, bouncy balls, etc.

  
  

Let this season be about connection, creativity, and nourishment, not just candy wrappers.

Wishing you a safe, happy, and healthy Halloween! 🎃