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A Dietitian’s Guide to Valentine’s Day


Valentine’s Day can be an indulgent night – big dinners out, bottles of wine, and chocolates are just some of the traditional celebrations. But, if you’re trying to lose weight, that’s not the most effective plan. Below are some examples of how registered dietitians recommend celebrating without compromising your diet or weight loss plans.

Prepare a Valentine’s Day Meal with Your Sweetheart

Take a trip to the farmer’s market to pick up local produce. Walking around the market will get your heart rate up and provide you with some exercise! Once home, you can serve grilled salmon or chicken breasts with fresh salads or lightly sautéed veggies. There are online delivery services that provide ready-to-make meals if cooking isn’t your thing. But make sure you order early so it’s delivered on time!

Take a Dance Class

Dancing can be a romantic way to spend time with your love. Not only will you get a lot of exercise, but you will also get out of your comfort zone for the evening. You don’t have to go to a fancy studio, either. Just put your cowboy boots on and dance the Texas two-step or salsa in your living room. You can find free dance tutorials online!

Mocktails Over Cocktails

Combine 1 Raspberry Crystal Light packet with 12 oz sparkling water for a low-calorie romantic mocktail. For an extra special twist, pour into champagne flutes and top with a raspberry.

Volunteer with a Local Organization

Make a date to give back to those in need. If you volunteer at a soup kitchen, organize shelves at a food pantry, or take shelter dogs for a walk, you’ll feel happy about spreading love and making a difference in other people’s lives.

Try a Healthier Dessert Alternative

Cocoa-dusted raspberries or strawberries, low-calorie ice cream, Greek yogurt bars or baked apples with cinnamon are great examples!

Love Yourself

Whether you’re dancing, cooking, or volunteering together this Valentine’s Day, don’t forget to recommit 2023 as the year you prioritize your heart health and wellness!

Written by Amanda Herlocker MS, RDN, LDN, Owner of The Queen City Dietitian, LLC and Co-Author of Nutrition Focus at ModernWeigh