The trick-or-treating Halloween season is here! But sometimes, the biggest trick of this fun-filled holiday is navigating all that extra added sugar you may be consuming. Just take one look at the grocery store aisle, and temptation sneaks in. And who can resist ripping open the candy wrappers to celebrate the spooky season?! 

But if you’re looking for more treats than tricks this Halloween, look no further than these healthy Halloween tips & treats for adults. With these strategies and better-for-you options in hand, you’ll be well on your way to enjoying Halloween without going overboard on the sugar. 

Pst… are you a parent with sugar-obsessed young ones? Head to our parent’s survival guide to Halloween for some kid-focused Halloween tips.

10 Healthy Halloween Tips for Adults

1. Moderation Is Key

There’s no reason to make candy and Halloween treats off-limits. After all, who can say no to indulging in some candy corn and chocolate bars? But the key to celebrating a healthier Halloween is to enjoy all those treats in moderation. Choose one sweet treat a day and try to balance your sugar consumption with nutritious whole foods. 

2. Fill up First

Are you headed to a Halloween party where you know there’ll be lots of tempting treats? Eat a nutritious meal before you go. That way, you won’t grab whatever is available on impulse because your tummy is grumbling.

3. Practice Mindful Eating

As you’re enjoying your Halloween treats, take the time to appreciate what you’re eating. Chew slowly, take small bites, and really experience the taste, texture, and smell. You’ll enjoy your treats more—and consume fewer sugar calories in the process.

4. Celebrate With Activities, Not Just Candy

Halloween isn’t just about eating candy! There’s also bobbing for apples, carving pumpkins, or making jack-o-lantern pancakes. Take advantage of all the ways you can celebrate Halloween, especially the ones that don’t involve massive amounts of sugar. 

5. Rethink Your Drink

Another Halloween sugar moderation method is swapping out one sugar-filled treat for another. If you’re a major soda drinker, for example, swap out your sugar-filled soda for OLIPOP. With only 2-5g of sugar per can, you’ll limit your sugar intake and make more room for Halloween treats instead. 

6. Watch Out for Sugar-Filled Cocktails

For many adults, the biggest indulgence of Halloween is cocktails. Some of these cocktails have more sugar in them than most candy bars. Those calories from sugar (and sugar hangovers!) can add up quickly. Alternate between sipping on a cocktail and hydrating with H2O. Be mindful of the ingredients in your cocktail so you can switch it up without spiking your sugar levels too high. Hint: OLIPOP makes a great high fiber, less sugar* mixer! 

7. Donate Your Extra Candy

Didn’t get as many trick-or-treaters to your door this year? Donate your candy haul to a homeless shelter or children’s hospital, or create a care package for troops overseas. Not only will you feel good, but your stomach will thank you, too. Pro tip: Many pediatric dentists organize candy donation programs, so touch base with one of them about where to donate.

8. Snack Wisely

The fall season offers plenty of delicious and nutritious snack options. Celebrate the fall foliage season and all things October with these better-for-you snack ideas:

• Bake some homemade sweet potato fries
• Go apple picking and enjoy your freshly picked apples for your afternoon snack
• Whip up a healthy and filling pumpkin bread recipe
• Head to your local farmer’s market and pick up some in-season fruits and veggies
• Make some homemade apple sauce or apple crisp
• Throw some pumpkin seeds in the oven for a tasty snack

9. Be on the Lookout for These Ingredients

As you dig into your Halloween candy, check the back label and watch out for these not-so-good-for-you ingredients: 

• High fructose corn syrup (HFCS) and corn syrup
• Partially hydrogenated oils
• Artificial colors, flavors, and sweeteners 
• Preservatives including sodium benzoate, sulfites (sulfur dioxide), polysorbate 60, 65, or 80, nitrites, TBHQ, and BHT/BHA

Instead, opt for these healthier labels and ingredients: 

• Natural colors like beets, turmeric, carrots, and other fruits and vegetable coloring
• Natural sweeteners like maple serum, stevia, natural fruit juice, or honey 
• Organic and fair-trade treats

10. Store It Strategically

What’s out of sight is out of mind, and the same goes for your Halloween stockpile of candy and sweet treats! If it’s out and about you’re more likely to mindlessly grab a candy bar when you’re feeling bored or hungry. But instead, we recommend storing your candy in the freezer or the back of your pantry to help resist any sweet temptations. 

Healthy Halloween Treats for Adults

Looking for a healthier way to celebrate the spooky season while still satisfying your sweet tooth? Here are some of our favorite healthy Halloween treats for adults: 

• Hu Chocolate Bars: This is no ordinary chocolate bar! Hu Chocolate Bars are all about swapping out processed foods for simple ingredients. Their Milk Chocolate Bar, for example, contains only organic Fairtrade cacao, organic unrefined coconut sugar, organic grass-fed milk, and organic Fairtrade cocoa butter. No refined sugar or ingredients you can’t pronounce!
• Smart Sweets: Ready to kick sugar to the curb? Look no further than Smart Sweets, a low-sugar, plant-based, and woman-owned candy company. Some of their candy has as little as 1-3g of sugar per bag, with 80-90% less sugar than regular candy. And thanks to natural flavors, plant-based goodness, and natural sweeteners like Stevia, they also taste delicious. Plus they have everything from sour candy bites to caramel goodies to low-sugar lollipops.
• Yum Earth: Struggling with food allergies and wondering what candy you can eat? Yum Earth is all about allergy-friendly, healthy treats that are free from some of the most common allergens like peanuts, tree nuts, milk, fish, shellfish, egg, soy, wheat, and sesame. Plus their products are organic, non-GMO, and free from artificial dyes and high fructose corn syrup.
• UnReal Milk Chocolate Gems: These delicious tiny chocolate bites contain no artificial flavors or coloring, only all-natural colors from veggies like spirulina and beets. Plus they don’t fill their candy with a ton of artificial preservatives or processing agents like titanium dioxide. Not to mention, they also use Fair Trade-certified ingredients! 
• OLIPOP: Although we don’t fall into the candy category, we do make a great ingredient in Halloween-themed cocktails! We suggest giving this Shannon Sharpe Ginger Twist cocktail recipe a try. And who could forget our very fall-forward Crisp Apple flavor?! 

What are your favorite Halloween tips and treats? Share your OLIPOP cocktail recipes and candy favorites with us on Instagram at @DrinkOlipop. And don’t forget to sip on one of our many delicious and low-sugar* flavors as you enjoy the trick-or-treating season.

*Compared to leading non-diet sodas 

Meet our Expert This article is reviewed by Lauren Manaker MS, RDN, LD. Lauren Manaker is an award-winning registered dietitian, book author, and freelance writer. Her work can be found in many major media outlets and on her women’s health nutrition-focused Instagram account @LaurenLovesNutrition. Raised in sunny South Florida and now living in Charleston, South Carolina, she has a love for the ocean and would be living on a houseboat if she had her way. She currently lives with her husband, young daughter, and 70-pound rescue pup.