Oh boy, Hallowe’en is here and the candy aisle is stressing me out a little … there’s just so much. I remember being little and coming home with a trick or treat haul that included a few apples and a handful of candy. I was so excited at the time. But these days it’s a sugar rush on steroids. It’s as if we have supersized Hallowe’en in the same way we have supersized sodas and bags of chips. It’s lovely that people give so generously but the volume is just so excessive. Does any kid need armfuls of candy? Do we really want them to have it?

Don’t get me wrong, I absolutely love the dress up and fun of Hallowe'en, I just wish the emphasis was on the fun rather than the sugar. I’m in an ironic, parenting “sweet spot” right now where I have two teens who love candy but don’t eat much of it, and a toddler who doesn’t really know what it is. Actually, that’s a lie. When I was cooking the other day, he discovered the chocolate chips in the baking drawer and was elbow deep before I really knew what was happening. But he doesn’t know to ask for it and doesn’t miss it if it’s not there.

If you’re a health-conscious parent, the hardest decade is probably ages 3-13, where your kids are fully aware of food options but don’t yet have the capacity to link immediate pleasure with long-term negatives. Kids don’t really dread headaches, hyperactivity, nausea or immune depression in the same way we do. And listen, I am all for one night filled with fun and sweets, but these days they have so much candy it goes on for a week or more. And when this impacts behaviour, mood, energy levels, immune health and more, that may not be something you want to deal with.

So, troubled by this when the girls were younger, I came up with a way to enjoy Hallowe'en but get rid of the excess that caused us stress in the subsequent days. I had learnt of a concept called the “Switch Witch” — the idea that you leave out excess candy for the Switch Witch to swap out with some other little gift or experience. (It works a little like the Santa and Tooth Fairy concepts — the Switch Witch arrives while your child is sleeping and leaves a gift of your choosing.) The trouble was, none of the stories or concepts I found gave me exactly what I needed, so I wrote my own version. It’s printed here for you and we also have little laminated copies at the customer care desk at Miles should you wish.

I wanted a Switch Witch concept that helped kids identify the difference between naturally coloured candy and artificially coloured candy. As the artificial dyes tend to be brighter than naturally coloured candy, it’s usually easy to tell the difference. And older kids can spot the artificial dyes on the labels directly. Natural colours include things like turmeric and spirulina, whereas the artificial dyes include things like Red 40, Yellow 5 and Blue 1. The problem with these artificial dyes is that they are linked to migraines and hyperactivity in children (so much so that manufacturers that use them in Europe must have a warning label on the front of their product — which means that they very rarely use them.) Also Red 40 in particular has been linked to an increased risk of allergies, DNA damage and colorectal cancer. So our Switch Witch isn’t just about sugar, it’s about spotting the different between natural and artificial too.

For those of you who like the idea of this, go ahead and test it out. If you prefer not to go this route but are still interested in a few other little ideas for keeping Hallowe'en healthier, then see some extra tips below.

1, The protein trick

Curb that sugar rush by filling your kids up with quality protein before they trick or treat.

Grilled chicken, healthier nuggets, Applegate sausages, bolognaise or a bean chilli would all work well. Even a wholegrain nut butter sandwich would help. They will be less hungry and the protein will also help steady the release of sugar into their bloodstream.

2, Make sure they are hydrated

People often confuse thirst with hunger and eat when they actually need to hydrate. Sending your kids out well hydrated with water is another way to keep appetite in check.

3, Healthier treats

If you are giving out candy yourselves, go for the more natural treats rather than the artificially coloured (and flavoured) junk. These include mini chocolate Smarties (M&Ms contain artificial dyes), the Cadburys treat size collections (Buttons, Dairy Milk, Crunchie, Twix, etc) and Yummy Earth lollipops/gummy bears.

4, The healthiest treats

One year we had kids running up our drive asking for the small boxes of Sunmaid Raisins we had thrown into the mix, so consider including these. You can also decorate tangerine oranges as pumpkins with a black marker, which looks super cute too (I’ll pop a pic on social.)

5, Toys instead

Tattoos, bouncy balls, stickers, fun pencils, glow sticks and plastic jewellery all go down really well too. Tattoos and stickers probably work out the cheapest and some kids absolutely love them.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda