Lifestyle in your Diet

Why Fit Chocolate and Cocoa into Your Diet?

The good news first- chocolate can be a food that you can incorporate into your diet regularly without guilt! Why is that?
- In its original form, cocoa, the primary ingredient in chocolate, is the seed of the fruit of the tropical cacao tree (“All Chocolate,” 2008). Like many other plants, it possesses many healthful qualities, especially in regards to antioxidant and flavanol.
- Though chocolate is high in fat, the type of fat that chocolate provides is a natural fat that does not increase cholesterol levels. (1)
- In addition to all of its potential health benefits, allowing yourself small amounts of chocolate on a regular basis can help to curb cravings that are associated with “forbidden foods” that lead to binges.

What Types of Chocolate and Cocoa Are You Eating?

What type of chocolate are you eating? While a small amount of any type is fine for daily consumption, the darker the chocolate, the more healthful impact. This is due to the fact that the brown component of chocolate, the cocoa powder, is the most concentrated source of cocoa flavanol antioxidants. For the calorie conscious, cocoa is a great alternative to a chocolate candy at a fraction of the calories. The chart below shows how these different chocolate categories stack up in terms of health related benefits.

	White	Milk	Dark	Cocoa (Natural)
Health Benefits
Source of Natural Antioxidants		X	X	X
Reduced Blood Pressure			X	X
Improved Blood Flow			X	X
Provides Essentail Nutrients	X	X	X	X
Does Not Increase Cholesterol		X	X	X

(“Yale-New Haven Nutrition Advisor,” 2005); (Grassi, Lippi, Necozione, Desideri & Ferri, 2005); (“All Chocolate,” 2008)

How to Fit Chocolate and Cocoa into Your Diet:

Chocolate and cocoa don’t always have to be consumed in the traditional candy or drink forms; they can be added or combined with other foods to increase the flavor and nutrient properties.
- For example, cover bananas with dark chocolate, roll in nuts, and freeze for a heart healthy popsicle
- Add cocoa to your favorite chili recipe.
- Stir semisweet chocolate baking chips into your breakfast oatmeal.

Just like any other food, make sure that you read the nutrition information on your favorite chocolate treat, paying special attention to the serving size. Remember, all foods are fine in moderation!
Balance your chocolate and cocoa intake with regular physical activity to maintain a healthy weight.

Suggestions for daily chocolate candy snacking options:

HERSHEY’S SUGAR FREE Chocolate (30-80 kcal/piece)
- HERSHEY’S Sugar Free Chocolates
- HERSHEY’S SPECIAL DARK Sugar Free Mildly Sweet Chocolates
- REESE’S Sugar Free Peanut Butter Cup Miniatures
- YORK Sugar Free Peppermint Patties

For more ways to fit HERSHEY'S products into your diet:

Reference List

Kris-Etherton, P. M. et al., Effects of a milk chocolate bar per day substituted for a high-carbohydrate snack in young men on an NCEP/AHA Step 1 Diet. Am J Clin Nutr 1994, 1037S-1042S.
Yale-New Haven’s Nutrition Advisor. (2005). New Haven, CT: Yale New Haven Hospital.
Grassi, D., Lippi, C., Necozione, S., Desideri, G., & Ferri, A. (2005). Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Journal of Clinical Nutrition¸81, 611-614.
Allen R., Carson L., Kwik-Uribe, C., Evans E., Erdman J. Daily Consumption of a Dark Chocolate Containing Flavanols and Added Sterol Esters Affects Cardiovascular Risk Factors in a Normotensive Population with Elevated Cholesterol. The Journal of Nutrition, 138:725-731.
All Chocolate. (2008). Basic Nutritional Elements: What’s Inside the Bar. Retrieved June 4, 2008, from http://www.allchocolate.com/health/nutrition/other_components.aspx