Courtesy of Independent Health’s Corporate Wellness Department

Do you have a sweet tooth or love to give out sweets for Valentine’s Day? When it comes to eating healthy, most people wonder where sweets fit in, especially if they are trying to lose weight or reduce sugar in their diet.

The good news is sweets CAN be part of a balanced diet as long as you pay attention to portion sizes and choose healthier treats. Here are some simple ways you can show your heart some love and still enjoy sweets and treats:

  • Stock up with healthy choices. Choose treats or desserts that have 100-200 calories and contain some nutritional benefits, especially ones that tend to be missing in our diets like fiber, calcium and whole grains. Choose candy made with dark chocolate, nuts or dried fruit and low-fat baked goods. Don’t keep any fatty and sugary sweets that may be too tempting in the house. Save them for special occasions only.
  • Modify your recipes to trim fat, calories and sugar. For a healthy makeover of your favorite cookies or cakes, replace half the fat with applesauce. Use whole-grain pastry flour. Instead of frosting, opt for a sprinkle of cinnamon or drizzle of dark chocolate to boost your antioxidants and cut down sugar and fat. Add in nutritious extras such as dried fruit and nuts.
  • Go natural for dessert. Use fruit as the base for desserts. Fruit is naturally sweet and super nutritious. For instance, strawberries are not only heart-shaped, but they are also loaded with vitamin C to boost your valentine’s immune system. In addition to chocolate-covered strawberries, serve cut up fruit with a dollop of Greek yogurt, granola and garnish with a little honey. Fruit lets you increase the portion size and nutritional goodness of desserts.
  • Freeze your favorite treats. Try freezing a container of whipped yogurt, fruit or 100% fruit juice in paper cups for refreshing treats everyone will enjoy. Keep bags of frozen fruit handy to microwave as a topping on ice cream or to make smoothies and sorbets with a little added juice or low-fat yogurt.
  • Buy single-serve portions. For many of us, cookies, ice cream and baked goods are so tempting that we can’t just eat a small portion. Buy single-serve sweets and treats so the portion is controlled for you.

Remember, sweets and treats aren’t off-limits if you’re aiming for a heart-healthy diet. You just have to choose carefully and eat in moderation.