Looking for a healthier Valentine’s Day treat? Dark chocolate might be your perfect match!

Valentine’s day is around the corner. Valentines and candy are intimately intertwined. As a Dietitian I am always asked what can I eat that will be healthier? Dark chocolate in moderation (1-2 ounce serving a few times a week) is your friend. All dark chocolate is not equal so you will want to purchase dark chocolate that is 70-80% or greater Cacao to contain high levels of antioxidants called flavanols and Polyphenols. Milk and white chocolate do not contain these health benefits.

Flavanols have many health benefits, such as production of nitric oxide which relaxes blood vessels, improves blood flow and reduces blood pressure. Flavanols are important for cardiac health and brain health due to increased blood flow which pushes oxygen flow into the brain. These antioxidants also prevent cell damage and increase insulin sensitivity which helps with diabetics. Dark chocolate also contains Polyphenols (antioxidants)which lower cortisol and have mood enhancing properties. This may be why chocolate makes us feel euphoric.

Dark chocolate also contains minerals such as iron, magnesium, zinc, copper, and phosphorous. It is high in fiber, approximately 4 grams of fiber per ounce, and is non-dairy for people with lactose intolerance. Dark chocolate does contain caffeine but is much lower than a cup of coffee. An ounce of dark chocolate has approximately 23 milligrams of caffeine and a cup of coffee has 100 milligrams.

Here are some ideas on how to incorporate dark chocolate into your weekly meal plan:

1. 1-2 ounces with ¼ cup of nuts as a snack
2. Melt 1-2 ounces on ½ of a banana or dunk strawberries in it
3. Melt 1-2 ounces in hot 1% milk for a little hot chocolate
4. Make dried fruit nuts and chocolate mix

The good news is that dark chocolate is a much more nutritious option when considering what to enjoy on Valentines Day. The key is not to eat it excessively and make it a treat that you portion out and fit into your food plan.

Nancy Lum RDN