What's scarier than spooky costumes? The amount of sugar we eat on Halloween

Whether you're trick or treating or the one handing out the candy – most of us are probably going to indulge in some sweet treats on Halloween night.

But it's easy to get carried away.

What’s just as spooky and scary as the Halloween costumes is the amount of sugar many people are consuming during the holiday.

According to the National Retail Federation, the average American child eats more than 16 times the daily recommendation of sugar on average on Halloween. Kids can eat anywhere between 3,500 and 7,000 calories on October 31.

Looking at the math, you would have to walk for 180 miles while trick-or-treating just to burn that off.

Adults aren't any better. Americans overall can eat around three to four pounds of candy during Halloween and about three whole cups of sugar, which equals about 220 sugar packets.

Despite the shocking numbers, experts say you don't have to restrict yourself or your kids too hard – that kind of all-or-nothing rule can lead to big cravings and then binging on candy.

"I think it's important to remember, it's just one night, and what matters most to our kids' health is what they're eating over time. Their overall intake should be healthy and well-balanced, and as desired, should include treat foods in moderation,” said Mikie Rangel,  a registered dietician for Children's Health. “That helps them have a healthy relationship with food. We don't want anything to be glorified or forbidden."

If parents have concerned about children eating too much sugar on Halloween, Rangel said they can redirect excitement toward other things. As for more practical strategies, she says it's important that kids have a solid healthy meal before going out trick or treating.

"Parents can focus on protein and fiber, things that come from fruits, vegetables, whole grains, beans. We want to make sure they don't have an empty tummy when they're starting this long, active night, because that's just going to lead to hungry and cranky [kids] and there's candy right there in the bucket," she said. "Something like maybe a chili with lean meat and beans, maybe a vegetable soup with chicken in it, something that has a good balance of protein and fiber."

When kids get home, Rangel said parents can offer healthy snacks to combat the rise in blood sugar and tummy aches.

"Once we get home and we start looking at all the candy, think, hey, you know what, while you're starting to dig into your bucket, let me get you an apple and some peanut butter, or maybe a string cheese with some grapes, maybe a Greek yogurt with some almonds and berries. You're not telling them not to eat candy. You're just taking that empty tummy and filling it with something healthy first," she said.

Experts are also reminding parents to inspect candy when they get home to check for any old expired or tampered candy.

As far as what to do with candy after Halloween, look into candy buyback programs or charity opportunities. Treats for Troops by Soldiers' Angels collects candy immediately following the holiday.

Rangel said parents can send it to work and just get it out of the house or plan candy fun candy experiments.

"Whatever candy you are keeping, though, make sure it's kept in a neutral location. In the kitchen is a great place, even better on a high shelf or on top of the pantry, on top of the fridge. Sometimes even just out of sight, out of mind," she said. "We don't want kids keeping that candy in their room. There's too much temptation."