All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Carrots

Cauliflower

Celeriac

Celery

Cereals

CHOCOLATE

Typical serving size:

Varies; in general, 1 oz (28 g)

HOW IT HARMS

High in sugar and fat Migraines

WHAT IT HEALS

High blood pressure Heart disease Mood disorders CHOCOLATE FACTS

The returning crew of Columbus’s fourth voyage in 1502 brought the first cocoa beans from the New World to Europe

The chocolate bar, first marketed around 1910, captured the public’s imagination when it was issued to the U
S
armed forces as a “fighting food” during World War II
Chocolate is made from beans found in the pods of the cocoa tree, an evergreen that originated in the river valleys of South America
Native Central and South Americans valued cocoa so highly that they used cocoa beans as currency
Cocoa powder is low in calories and fat, but most chocolates contain refined sugar and milk
Cocoa does contain antioxidants but they can be destroyed in processing
Choosing dark chocolate is best—look for bars with at least 60% cocoa
Although chocolate’s aphrodisiac qualities have been debunked, it is an endless temptation and a culinary source of pleasure in its myriad forms

Health Benefits

Helps lower high blood pressure
Researchers at the University Hospital of Cologne, Germany, gave 44 people with borderline or mild hypertension 30 calories a day of dark or white chocolate
After about 4 months, the number of dark chocolate eaters diagnosed with hypertension dropped from 86% to 68%
Researchers attribute this to the antioxidant effects of dark chocolate
May help lift mood
Dark chocolate stimulates the production of endorphins, chemicals in the brain that bring on feelings of pleasure
It also boosts levels of the brain chemical serotonin, which acts as an antidepressant

Health Risks

High sugar and fat
Many commercial chocolates contain milk fat that is highly saturated and high amounts of sugar
It’s better to opt for dark over milk chocolate
Migraines
Chocolate is rich in PEA, which can trigger headaches in some people
Canker sores
Chocolate can cause or exacerbate canker sores

Allergies

Stir a spoonful of cocoa powder into a pot of chili

Sprinkle cocoa nibs on frozen yogurt

Shave dark chocolate curls over orange wedges

Buying Tip

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For the most nutritional benefit, choose dark over milk or white chocolate

If you can see the chocolate before purchasing, look for a smooth, shiny surface

Avoid chocolate that has whitish or gray coating, or blooming, which may indicate faulty production, warm storage conditions, or age

Storing Tips

Keep chocolate tightly sealed in a cool, dry place for up to 2 weeks

Do not place chocolate in the refrigerator; this causes blooming, or separation of cocoa butter from the chocolate

Old School

Chocolate is a good source of caffeine

New Wisdom

Commercial chocolate products contain no more than about 0
1% caffeine, less than a cup of decaffeinated coffee