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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:

 

    • Tips for Fitting 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 100 Calorie Bars
        • REESE’S 100 Calorie Wafer Bars
        • HERSHEY’S 100 Calorie Pretzel Bars
        • HERSHEY’S 100 Calorie Wafer Bars
        • HERSHEY’S 100 Calorie Dark Chocolate Bars

 

      • HERSHEY’S SUGAR FREE Chocolate (30-80 kcal/piece)
        • HERSHEY’S SUGAR FREE Chocolate Candy
        • HERSHEY’S SUGAR FREE Chocolate Candy With Almonds
        • HERSHEY’S SUGAR FREE Dark Chocolate Candy
        • REESE’S SUGAR FREE Peanut Butter Cups
        • YORK SUGAR FREE Peppermint Pattie

 

      • A snack size or miniature candy bar
      • Two to three tasting squares of HERSHEY’S EXTRA DARK Dark Chocolate

 

      • Chocolate covered almonds, macadamia nuts, or pretzels (watch your portion size!)
  • Meal Plans that include Chocolate & Cocoa:

 

    • 1500 kcal:
        • Breakfast
      • 3 Egg White Omelet; 3 Eggs, 1 oz. Low Fat Cheese, 1 oz. Ham, 2 Tbsp. each Chopped Onions/Green Peppers
      • Orange Juice (4 oz.)

 

        • AM snack
      • 10 Almonds
      • Apple Slices (1 C)
        • Lunch
      • 3 oz broiled chicken
      • 1 small baked potato
      • 3 spears asparagus
      • 1 cup sliced strawberries
      • Ice water (8 oz.)

 

        • Afternoon snack
      • Grilled Dark Chocolate Sandwich
        • 2 tasting squares (20g) of HERSHEY’S EXTRA DARK Dark Chocolate
        • 2 pieces Whole Wheat Bread
      • Skim Milk(6 oz.)
        • Dinner
      • Tofu Stir Fry
        • ½ C Brown Rice
        • 3 oz. Tofu
        • ¼ C  Broccoli
        • ¼ C Carrots
        • 2 Tbsp. Water Chestnuts
        • 2 Tbsp. Bean Sprouts
        • 2 Tbsp. Low Sodium Soy Sauce
      • Iced Tea (Unsweetened; 8 oz.)

 

        • PM snack
      • Hot Cocoa (8 oz.) made with 2 Tbsp. HERSHEY’S Natural Cocoa
      • 2 Graham Crackers

 

  • 2000 kcal:

 

  • Lunch
    • Grilled Chicken Salad
      • 2 C Spinach
      • 3 oz. Chicken
      • 1 C Raw Veggies
      • 1 oz. Cheese
      • 2 Tbsp. Low Fat Dressing
    • Wheat Crackers (3/4 oz.) 
    • Iced Tea (unsweetened)
  • PM snack
    • Chocolate Zucchini Bread w/Walnuts (1 slice)
    • Skim Milk (1/2 C)

 

  • Dinner
    • Spaghetti with Meatballs and Sauce
      • 3 oz. Turkey Meatballs
      •  ½ C Whole Wheat Pasta
      • ½ C Marinara Sauce
    • Green Beans (1/2 C)
    • Garlic Toast (1 slice)
    • Chocolate Dipped Fruit
      • 7 Fresh Strawberries
      • 1 oz. Dark Chocolate Fondue
  • 2000 kcal:

 

  • Breakfast
    • Buckwheat Chocolate Chip Pancakes (3 4” pancakes)
      • 2 Tsp. Butter
      •  2 Tbsp. Sugar Free Syrup
    • Turkey Bacon (2 strips)
    • Skim Milk (6 oz.)
  • AM snack
    • Mocha Splash (8 oz.)
    • Blueberries (½ C)
    • Plain Yogurt (½ C)

 

  • Lunch
    • ½ C Vegetable Soup (low sodium)
    • Ham Sandwich
      • 1 Whole Wheat Tortilla
      • 3 ounces Lean Ham
      •  Lettuce Leaves (2)
      •  Tomato Slices (2)
      •  2 Tsp. Mustard
    • Grapes  (½ C)
    • Air Popped Popcorn (1 C)
  • Afternoon snack
    • Rice Cakes (2)
    • Peanut Butter (2 Tbsp.)

 

  • Dinner
    • Hamburger (3 oz. extra lean ground beef)
    • Whole Wheat Bun
      • Lettuce Leaves (2)
      • Tomato Slices (2)
      • Onion Slices (2)
      • Avocado Slices (2)
      • Ketchup (2 Tsp.)
    • Sweet Potato Fries (1/2 C)
    • Baked Beans (1/2 C)
    • Chocolate Meringue Cookies (2)

 

Reference List

  1. 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.
  2. Yale-New Haven’s Nutrition Advisor. (2005). New Haven, CT: Yale New Haven Hospital.
  3. 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.
  4. 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.
  5. 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