Even when you’re trying to be on your best behavior and resist temptation, Halloween candy can be too much. But, it is possible to make a choice that not only treats your sweet tooth but also provides some nutritional benefit with the calories.

Single serving M&M packets are a popular candy for trick-or-treaters young and old. Both plain and peanut varieties provide about 240 calories per pack, but selecting Peanut M&M’s is a slightly better nutritional choice. The Peanut M&M’s have a few more grams of fat compared to their regular counterpart but they balance out with additional protein and slightly less sugar. The protein and better-balanced nutrient distribution helps your blood sugar stay more level so you will be satisfied and experience less of a sugar high and crashing low.

While selecting an individual serving size box of raisins might not meet your candy craving, Raisinets just might. The chocolate covered fruit greets your taste buds first with the pleasure of chocolate. When you take your time to savor the flavor and allow the chocolate to melt away, you are met by the juicy sweet raisin. A single-serving box contains approximately 50 chocolate-covered fiber rich raisins that are easy to enjoy slowly, spreading out the 150 calories and 6 grams of fat they provide. If you are a dark chocolate lover, try the bittersweet option, which can also provide an additional antioxidant benefit. Raisins aren’t your thing? Consider 100 percent chocolate covered whole dried fruit, a much healthier candy choice.

Another portion-controlled option for those that want a taste of chocolate is the York Peppermint Patty. A single serving full size patty provides only 160 calories and 2.5 grams of fat. Select a dark chocolate version and receive some antioxidant benefit as well. This lower calorie, low fat treat can also help suppress the appetite because of the natural properties of peppermint.

Sometimes nothing satisfies the sweet tooth like a candy bar. It is no longer a simple choice between a chocolate bar or a chocolate bar with almonds. Today there are many choices calling our name. You may be tempted to grab the Three Musketeers bar because you have heard it has 45 percent less fat than most leading candy bars. While that is true, carbohydrates – in the form of simple sugar – serve as the primary macronutrient source. To help balance macronutrient fuel sources, candy bars with nuts raise the fat and protein content. Mr.Goodbar provides one of the best macronutrient ratio balances in single serving candy bars. Although it contains 257 calories, 40 percent comes from simple sugar carbohydrates (25.5 grams), 50 percent from fat (16 grams), and 10 percent protein (6.5 grams). This ratio will slow the rate of metabolism to help you feel satisfied longer and reduce the risk of a quick rise and fall of blood glucose levels. You will find similar protein totals and macronutrient ratios from other choices like Reese’s Peanut Butter Cups and Reese’s Pieces, Oh Henry!, Nestle Crunch, Snickers, Payday or Butterfinger.

Caution is advised with favorites like Skittles, Twizzlers, Bottle Caps, Sweet Tarts, and Candy Corn since they are predominantly simple sugar choices. Although they are enjoyable as you eat them, the familiar sugar high and crashing lows are not far behind when you have finished.

The Bottom Line
Avoiding favorite sweet treats can be very difficult especially at Halloween. Sometimes, healthier Halloween alternatives provide satisfactory options. Other times these substitutes are cost prohibitive and the traditional favorites are staring us in the face. So if you are a candy lover, get moving! Make sure you get extra physical activity to compensate for all those Halloween treats. Follow these tips and you will be well prepared to enjoy the festivities and stay on track with your goals.

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