Who doesn’t love Halloween? Dressing up, wearing costumes, being someone you’re not just for one night, the fun never ends. And, don’t forget about all the free candy we get to eat too! So, you start with one, and then another, and before you know it you find yourself surrounded by candy wrappers – not to mention your own guilt. But, fear not. With these tips you can enjoy the treat and avoid the trick of an expanding waistline.

Fruit Candy

Skittles slogan may be “taste the rainbow” but what you’re really tasting is sugar, and lots of it. A package of Skittles contains 250 calories, 2.5 grams of fat, and a whopping 47 grams of sugar. That’s the sugar equivalent of almost four Krispy Kreme Doughnuts. For a better fruit chew, choose Welch’s Fruit Snacks. Most of the sugar in this treat comes from actual fruit. Plus, it contains 100 percent of the recommended daily intake for vitamin C.

Chocolate

I have a confession, chocolate is my weakness. However, with one Hershey Milk Chocolate Bar weighing in at 210 calories and 13 grams of fat, it’s a weakness that my waistline can’t afford. Luckily, some of the most decadent chocolates now come in miniature sizes and just a few bites can curb your cravings. Two Hershey Kisses only have 50 calories and 2.5 grams of fat. Choose dark chocolate kisses for portion control with an extra antioxidant boost!

Lollipops

Lollipops are your best bet as they will last the longest and just one can fulfill a sweet tooth. However, it’s important to choose your sucker wisely. A Caramel Apple Pop is only 60 calories and .5 grams fat, but packs in the same amount of carbohydrates as a slice of white bread! In this case, a Dum Dum lollipop is actually the smart decision. One of these suckers is fat-free with just 20 calories and five grams of carbohydrates.

Sucking Candy

Heed my warning this Halloween: just because it’s bite-sized, doesn’t mean it’s harmless. Nerds are basically tiny balls of sugar, and these little guys pack a big punch. A box of Wonka’s candy might be fat free, but that doesn't equate to good-for-you. One package contains 188 calories and 44 grams of sugar. Instead, get your jollies this Halloween with Jolly Ranchers. These individually wrapped sucking candies are also fat-free, but they are individually packaged and last a long time. Go wild and have three, it’ll only set you back 50 calories and seven grams of sugar.

Peanut Butter Bar

Trust me, you don’t want to lay a finger on a Butterfinger. Just one bar will set you back 270 calories and 11 grams of fat. I love the combination of peanut butter and chocolate too, but it’s not worth going up a costume size. Skinny Cow Heavenly Crisp Peanut Butter and Chocolate Candy Bars manage to pack in the flavor I love with less than half the calories. Tricking your taste buds into thinking you’re having something decadent? Now that’s a treat.

Tanya Zuckerbrot MS, RD, is a nationally known registered dietitian based in New York and the creator of a proprietary high-fiber nutrition program for weight loss, wellness and for treating various medical conditions. Tanya authored the bestselling weight loss book The F-Factor Diet, and she is the first dietitian with a national line of high-fiber foods, which are sold under the F-Factor name. Become a fan of Tanya on Facebook, follow her on Twitter and LinkedIn, and visit her website Ffactor.com.

Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

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