Remember that giddy feeling waking up on Valentine’s Day in middle school? For students, "love day" is often an excuse to wear pink and red, stock up on candy and chocolate, spend the afternoon on heart-shaped crafts, and pass out dollar-store Valentine’s Day cards. If you were lucky, maybe your crush would drop one on your desk.
But Valentine’s Day gets a lot more serious as we age. And a holiday marked by the exchange of chocolate and candy may feel daunting to those with health goals. Whether you’re a cynic or a lover, here’s how to celebrate and enjoy yourself with a healthy mindset.
Sweethearts Candies is leaning into dating trends with a limited-edition release of Situationship Boxes just in time for Valentine’s Day.
What is the Healthiest Candy?
Unfortunately, candy isn’t healthy. It doesn’t provide much, if any, nutritional value. But that doesn't mean it doesn't have a place in a healthy diet.
If you’re looking for the healthiest option, complex candies like Peanut M&Ms are the best choice. According to Rose Britt, a registered dietitian with Top Nutrition Coaching, these candies contain multiple components, like peanuts, which provide a bit more nutritional substance than just corn syrup.
While a serving of Peanut M&Ms contains a little less than 1 gram of fiber, 2 grams of protein, and 9 grams of sugar, similar-sized servings of Reese’s Peanut Butter Cups and Snickers bars offer similar nutritional value. Smarties, on the other hand, contain just 25 calories and 6 grams of sugar per serving, making them a sweeter but lower-calorie option. However, Britt suggests not to obsess over counting grams of sugar in candy, as it can create an unhealthy relationship with food. Instead, allow yourself to indulge in a piece of candy without guilt.
What is the Healthiest Chocolate?
When it comes to chocolate, dark chocolate is the healthiest kind. Registered dietitian Danielle Crumble Smith explains that dark chocolate is rich in antioxidants and contains fiber and minerals like iron, magnesium, and phosphorus. It also contains flavonoids or phytonutrients, which help lower inflammation, blood pressure, and cholesterol levels, as well as protect against cardiovascular disease.
A 2022 study in the Journal of Nutritional Biochemistry even found that consuming 85% cocoa dark chocolate has a prebiotic effect and the potential to improve mood. Generally, the darker the chocolate, the less sugar and more antioxidants it contains. However, it's important to note that some popular brands of dark chocolate have been found to contain "concerning levels" of lead or cadmium. Crumble Smith advises researching the company and brand to ensure the chocolate has been third-party tested before opting for dark chocolate.
On the other hand, milk chocolate is a safer choice in terms of lead and cadmium levels because it has fewer cocoa solids. Exposure to these heavy metals can lead to various health issues, especially for children and pregnant individuals.
How to Have a Healthy Valentine's Day
Did you receive a sweet treat from your Valentine? You deserve to enjoy it! It's important not to label foods as "junk" or "bad," especially for parents who can influence their children's relationships with food.
Approach eating with curiosity, compassion, and context. Consider what you want the food to do for you in terms of taste, feel, and nutrition. How do you want it to serve you in the context of your day? Remember that treats like cookies and candy are not meant to replace meals. Eating three well-balanced meals that include protein, fat, and complex carbohydrates can naturally help balance out the indulgence of sweets.
When sharing a drink with your sweetheart, make sure to eat a nutritious meal beforehand. This helps spread out the absorption of alcohol over time, preventing dizziness or uncoordinated movements. It's also essential to consume alcohol in moderation, following the Dietary Guidelines for Americans. Opt for low-sugar options such as dry white wine or cocktails with clear spirits and minimal ingredients.
Want more health tips for your daily diet? Check out these articles:
- Healthiest Alcohol: Low-calorie, low-sugar options to try
- Healthiest Diet: Why the answer encompasses more than just food
- Healthiest Wine: Myths and truths inside your favorite glass
- Healthiest Cocktails: Healthier recipes to try out
- Healthiest Ice Cream: What to know before grabbing a “healthy” ice cream
At USA TODAY, we’re here to answer the questions you and others ask every day. Visit our Just Curious section to explore a wide range of topics, from Valentine's Day to astrology and everything in between.
