Tricks for healthy treating

Here are my suggestions for making "healthier" snack choices this Halloween:

Candy corn vs. mini chocolate candy

Based simply on calories and fat, candy corn is a better bet. Because it's so sweet, it's hard to eat more than a couple of 1-ounce packages (220 calories for two packs), and it's virtually fat-free.

With chocolate, you can eat a lot very quickly. And each one of those mini candy bars has 45 to 80 calories. But, to be fair, even though chocolate has more saturated fat, it also has some antioxidants and calcium (keep in mind, it is still not a health food). So, choose the chocolate minis — but only two or three.

Reese's minis (five pieces): 210 calories (about 45 calories each).

Mini mix (five bite-size pieces, including Snickers, Milky Way, 3 Musketeers and Twix): 200 calories, 9g fat, 29g carbs.

Mini Kit Kat (three pieces): 220 calories, 11g fat, 27g carbs.

Fit tip: If you want a chocolate taste with fewer calories, opt for mini Peppermint Patties — only 50 calories and 1 gram of fat for more than a half-ounce portion.

Pumpkin seeds vs. gummy bears

Gummy bears have fewer calories — 140 for 16 bears — and because they're so chewy and sticky, you might eat a lot less.

But they offer no nutritional value, whereas pumpkin seeds are loaded with nutrients such as protein, healthy fat, iron, magnesium, manganese, phosphorous and other minerals. Unfortunately, they also pack on the calories: 180 to 200 for a quarter cup, so eat them sparingly.

Chocolate-covered raisins vs. Hershey's Kisses

If you have six Hershey's Kisses (25 calories each), that's 150 calories, whereas 1 ounce of chocolate-covered raisins has about 120 calories — not too bad if you buy 1-ounce bags — plus you get the health benefits of the raisins. And, if you eat them one at a time they'll last longer than a few Kisses.

F it tip: Why not have plain old raisins? They have iron, potassium and fiber and are low in sodium, fat-free and loaded with antioxidants. While not a calorie bargain, they're still healthier than either of the above. A ½-ounce box can pack 45 calories — about one calorie per raisin.

Rice Krispies treats vs. Halloween sugar cookie

It's a pretty close call: Rice Krispies Treats (90 calories, 2g fat, 18g carbs) are 10 calories less than a 1-ounce cookie (100 calories, 6g fat, 12g carbs). They're also lower in fat and individually wrapped to help control overeating, all of which make them the better option. Besides, how many of us can really eat just one cookie?

Smarties vs. Skittles

Smarties, like their name, are the smarter choice. You can have two packages of Smarties (30 tablets) for just 50 calories. Skittles, on the other hand, have 170 calories per 1.5-ounce bag.

Halloween cupcakes vs. pumpkin pie vs. Halloween chocolate layer cake

Layer cake is by far the worst choice, at more than 400 calories. The cupcake (290 calories) and the pumpkin pie (4.5-ounce slice, 300 calories) are close when it comes to calories, but since portion sizes are usually bigger for pie, a cupcake is typically your better bet. Definitely skip the whipped cream if you choose pumpkin pie — it adds 80 to 100 calories per serving.

Apple vs. candy apple

OK, this is a giveaway, but the point is the huge difference in calories: 60 to 80 for a plain apple, compared with 330 calories or more for a candy apple.

Tootsie Roll vs. Tootsie Pop

Tootsie Pops — about 60 calories each — last a lot longer than a single Tootsie Roll Midgee, which is about 25 calories.

Healthy Halloween tips

Eating candy on Halloween does not have to be excessive or result in diet sabotage. Here are a few ways to compensate for Halloween indulgence:

Keep it high: Place the candy for trick-or-treaters upstairs so you have to run up and down the stairs to get it — do this 10 times, and you've burned about 68 calories.

Walk it off: Take your kids trick-or-treating, and keep up with them. Three hours can burn 300 to 500 calories.

Don't go far out: Don't buy Halloween candy too far in advance; that way, you'll have less time to eat it.

Don't enjoy : When buying candy for trick-or-treaters, choose kinds you don't like.

Work it: Make your child's costume. Sewing burns about 100 calories per hour.

Get full: Have a satisfying and nutritious dinner before trick-or-treating — you'll be less likely to pick at the candy if you're full.

Keep it at 100: Today there are a number of 100-calorie snack packages perfect for Halloween. They include: Planters Peanut Butter Crisps, Oreos, Chips Ahoy, Pringles, Cheese Nips, Wheat Thins and Jolly Time Healthy Pop popcorn.

Charles Stuart Platkin is a nutrition

and public health advocate, and founder

of Integrated Wellness Solutions.