Key Takeaways

• Treats are part of life; enjoy sweets without overthinking every bite.
• Simple swaps like unsweetened cacao or coconut flakes can cut down added sugars while adding flavor or take advantage of the naturally occurring sugar in fruits.
• Quality over quantity: focus on overall eating patterns, not individual ingredients.

When Valentine’s Day Meets Real-Life Food Balance

The other day, Ella and I were walking through the grocery store when she suddenly stopped in her tracks  – pink boxes, heart-shaped chocolates, sprinkles everywhere. Valentine’s Day treats had officially taken over the aisles. As she excitedly pointed out everything she wanted to try, I had that familiar mom-dietitian moment: wanting her to enjoy the fun of the season, without turning sweets into something stressful or “off-limits.” 

This month I’ve partnered with the Canadian Sugar Institute to bring you three sweet treats, inspired by the traditional Valentine’s Day box of chocolates, to share with those you love. 

What Valentines Means To Me 

Valentine’s Day is known for its chocolate boxes and date night, but to me, it’s always felt like something deeper than that. It’s a reminder to pause and show love to our partners, yes, but also to ourselves, our friends, our families, and even furry friends. It’s about expressing our gratitude and celebrating our relationships. Whether that looks like making something sweet together, sharing a homemade dinner with friends, or taking a quiet moment of self-care, Valentine’s Day is really an opportunity to celebrate love in ways that feel meaningful. 

Why Balance Matters

We all want to enjoy the sweetness of a celebration. But sometimes it’s helpful to shift perspective and focus on balance, not elimination. 

Data from the Canadian Sugar Institute shows that Canadians are consuming less added sugar over time, which means many of us are already making thoughtful choices without realizing it (Consumption of Sugars in Canada, 2024).

So instead of stressing about that heart-shaped cookie, let’s talk about  a few swaps that increase the nutrition while still satisfying our love for sweet foods. 

A Dietitian’s Guide to Mindful Eating on Valentine’s Day 

One of my favorite ways to make swaps in my sweet treats is by modifying some of the ingredients used for more nutrient dense options. 

For example, I love adding nuts and seeds and leaning into naturally sweet ingredients that also add nutrients such as fresh or dried fruit (like chopped berries, dates, or apricots). 

These ingredients bring sweetness and fiber, vitamins, and texture, plus, they pair beautifully with spices ( cinnamon, lemon or chai) for baking.

Another tip- instead of coating ganache balls in milk chocolate, you can try rolling them in unsweetened cacao powder or unsweetened coconut flakes. These options still feel rich, but they bring flavor and texture without extra sugar.

I don’t feel the need to reach for healthier swaps all the time, but if I am making something from scratch and it’s a day known to be full of sweet choices, it makes my day feel more balanced and I feel good serving them to my daughter. 

Quality over Quantity

Treats and sweets are part of life especially around special occasions. Ingredient swaps can be a  tool that help us feel better about what we’re sharing around our tables.

It’s important to remember that iInstead of stressing about every gram of sugar, focus on:

• Choosing quality over quantity
• Pausing to savor each bite
• Making swaps that add experience (coconut flakes and cacao!)
• Nourishing your body with balanced meals the rest of the day

That’s how we build a healthy, and hopefully happy relationship with food. 

How we like to Celebrate Valentine’s with Others:

Lately, Ella has been into building pillow forts, our living room has been regularly turned upside down featuring her latest pillow-built castle. Watching her turn generic household objects into a special play area reminded me how simple it takes to create meaningful memories. Those pillow forts can easily turn into slumber parties, and are the perfect backdrop to some self-care rituals, like reading, journaling or some DIY facials. I started to involve my husband in my facial routine and even taught him how to do his own (but don’t tell people). 

All this to say, it just takes a little imagination and a few friends or family to plan some Valentine’s (or Galentine’s) Day activity ideas. Here is a list of simple, relaxed ways to celebrate: 

• Slumber Party: Pajamas on, board games out, lots of laughs, and easy snacks everyone brings to share.
• DIY Self-Care Station: Make your own bath bombs or body scrubs while catching up — relaxing and fun.
• Affirmation Jar Exchange: Everyone gets a jar filled with handwritten affirmations from the group to take home for feel-good moments later. 
• Build Your Own Charcuterie Cup: Set out heart-shaped and red-themed foods so everyone can create their own festive snack cup.
• Create your own Valentine’s Treat Box: Make your own treat box using the recipes provided. Just a table full of treats and good vibes!

Here are 3 recipes you’ve just got to try this Valentine’s Day;  this whole box took me less than 1 hour to make…