The Real Halloween Villain? Diet Culture.

By: Megan Samuels, MSW, LCSW-C, Eating Disorder and Trauma Therapist

Halloween is an exciting time of year—for kids and adults. Whether it’s the creativity behind costumes, the spooky decorations, or the seasonal treats (hello, donuts with little spider-shaped sprinkles), the whole month of October is filled with festive fun.

But lurking behind the jack-o’-lanterns and haunted houses is something that’s not just spooky—it’s harmful: diet culture.

Diet culture creeps into our holidays, tricking us into believing that food must be earned, candy is dangerous, and our bodies must shrink to be celebrated. And during Halloween, it shows up in subtle (and not-so-subtle) ways that can dampen the joy of the season.

Let’s take a closer look at how diet culture sneaks in during Halloween—and how we can reclaim the holiday as one that’s full of celebration, not shame.


How Diet Culture Haunts Halloween

1. Limiting How Much Candy We “Should” Eat

One of the most common ways diet culture shows up on Halloween? Telling ourselves or our kids how much candy is “too much.” But research shows that restricting food often increases cravings and makes the restricted food even more appealing (Harrison, 2019).

When we encourage people—especially children—to use their natural hunger and fullness cues, we promote intuitive eating and build trust in the body. Halloween is a perfect opportunity to normalize eating candy without guilt or fear.


2. Feeling Pressure to Lose Weight for Costumes

Costumes should be about creativity and fun—not conforming to unrealistic body standards. Yet, diet culture often tells us that we need to change our bodies in order to “deserve” wearing certain outfits.

If you’ve felt pressure to lose weight for Halloween, ask yourself: Where is this pressure coming from? And what would it feel like to show up in the body you have today, just as you are? Spoiler alert: You’re allowed to celebrate exactly as you are—no size change required.


3. Offering “Healthier” Alternatives to Candy

While variety is great, handing out “healthier” snacks like raisins, protein bars, or sugar-free items in place of candy—especially with commentary about sugar or health—can unintentionally send a message that fun foods are “bad.”

Let’s break this down: most candy contains carbohydrates and fats—two macronutrients our bodies need. Carbs give us quick energy, and fats help us feel full and support vital body functions. Candy isn’t the enemy—it’s just food.


How to Reclaim Halloween from Diet Culture

1. Find Joyful Distractions from Diet Talk

If you’re around friends or family members who bring up dieting or weight during Halloween, it’s okay to disengage. Instead, immerse yourself in activities that spark joy: watching a Halloween movie, playing festive music, decorating pumpkins, or dressing up your pet (arguably the best Halloween tradition).

You don’t have to explain or justify your boundaries—you can just enjoy the holiday your way.


2. Learn and Share What You Know

Knowledge is power. Reading anti-diet books or listening to intuitive eating podcasts can help you better understand the ways diet culture shows up—and how to push back against it.

If it feels safe and welcome, share what you’re learning with others. Many people perpetuate diet culture simply because they’ve never been taught another way. A little education can go a long way—but remember, not everyone is ready to hear it, and that’s okay too.


3. Practice Intuitive Eating (and Model It)

Halloween is a great time to practice a more intuitive relationship with food. What does that look like? Eating candy without shame. Listening to your cravings and hunger cues. Resisting the urge to label foods as “good” or “bad.”

When we trust ourselves around food—and let others see that trust in action—we’re planting seeds for a culture that values body autonomy, not restriction.

In fact, intuitive eating has been associated with positive health outcomes such as lower cardiovascular risk, improved body image, and reduced risk for eating disorders (Harrison, 2019).


Final Thoughts

Halloween should be a time of joy, creativity, and connection—not judgment or guilt. Diet culture has a way of turning something sweet into something stressful—but it doesn’t have to be that way.

This year, give yourself permission to enjoy the candy, the costumes, the chaos—and to fully participate in the fun without diet culture whispering in your ear.

Because the scariest thing about Halloween shouldn’t be the calories. It’s the lie that your body isn’t good enough.

---

Schedule a FREE 15-minute consultation to explore how eating disorder therapy or recovery coaching can help you to find freedom.​
​
🌟 Available in MD, VA, DC, PA, FL, and CA for eating disorder therapy
🌍 Offering recovery coaching worldwide

---

The Eating Disorder Center is a premier outpatient eating disorder therapy center founded by Jennifer Rollin. We specialize in helping children, teens, and adults struggling with anorexia, binge eating disorder, bulimia, OSFED, and body image issues. We provide eating disorder therapy in Rockville, MD, easily accessible to individuals in Potomac, North Potomac, Bethesda, Olney, Silver Spring, Germantown, and Washington, D.C. We also provide eating disorder therapy in Arlington, Virginia and virtually throughout Virginia. Additionally, we offer eating disorder therapy virtually in Florida, Pennsylvania, and California. We provide eating disorder and EMDR trauma therapy in Rockville, Maryland and virtually throughout Maryland and Virginia. We provide eating disorder recovery coaching via Zoom to people worldwide. Connect with us through our website at www.theeatingdisordercenter.com

References:
Harrison, C. (2019). Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating. Little, Brown Spark.