As Valentine’s Day approaches, the tradition of gifting chocolates and other sweet treats emerges once again, almost always overshadowing healthier choices. This tradition, stemming as far as the Victorian era, where chocolate was associated with romance and luxury, has become very common for Valentine’s Day. Similar patterns arise during the Easter season and other special occasions, leading us to question why we often associate celebrations with unhealthy food options. With February being Healthy Lifestyle Awareness Month, it’s an opportune moment to explore the long-term lifestyle changes we can adopt for a healthier future.

Chocolate, especially in its decadent forms, has become synonymous with affection. However, these highly palatable foods combining sugar and fat, activate reward pathways in the brain, reinforcing emotional and habitual eating patterns. Over time, this can strengthen the association between celebrations and ultra-processed treats rather than whole-food nourishment (Macedo, de Freitas & da Silva Torres, 2016). 

While chocolates may provide immediate pleasure, they often lead to feelings of guilt, weight gain, and other health concerns. According to the World Health Organization, excessive sugar consumption is linked to increased rates of obesity and diabetes. Foods high in refined sugar are rapidly digested and absorbed, leading to sharp rises in blood glucose and insulin. Repeated exposure to this metabolic pattern is associated with increased fat storage, increased hunger signals, and reduced metabolic flexibility over time (WHO, 2020).

During Healthy Lifestyle Awareness Month, it’s crucial to highlight sustainable lifestyle changes that can replace the fleeting joy of chocolate gifts. Instead of chocolates, consider gifting healthier alternatives that align with LCHF principles, such as:

• Dark Chocolate: If you must include chocolate, opt for high-cocoa content varieties (70% or more) that are lower in sugar. Cocoa itself contains polyphenols that may support vascular health. However, most commercial chocolate products contain large amounts of added sugar and industrial fats, shifting the net metabolic effect toward harm rather than benefit.
• Nuts and Seeds: These are nutrient-dense and can be beautifully packaged as thoughtful gifts.
• Biltong (similar to beef jerky) & Droëwors (dried sausage): A high-protein, nutrient-dense cured snack that is high in iron, zinc, and other essential vitamins. 
• Quality time: Spend quality time with your loved ones rather than focusing on gifting unhealthy gifts because love is not measured by the gifts we give but by our attention, time, and presence. 

As we celebrate the day dedicated to love and other special occasions, let’s shift our focus from unhealthy indulgences to choices that promote long-term health. Choose to spend time with your loved ones by making memorable experiences and reframing the idea that love is only shown through gifts.

References

World Health Organization (WHO). (2020). Healthy Diet. Retrieved from: https://www.who.int/

Macedo, I.C., de Freitas, J.S. & da Silva Torres, I.L., 2016. The influence of palatable diets in reward system activation: a mini review. Advances in Pharmacological Sciences, 2016, Article ID 7238679. doi: 10.1155/2016/7238679. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4818794/