It's OK to Let Dark Chocolate be Your Valentine This Year

By Maris Callahan - DietsInReview.com

With Valentine's Day on the horizon, it's hard not to crave chocolate. When you're feeling tempted to splurge on a treat but can't shake the guilt over ditching your new year's resolutions so soon, indulge in chocolate the healthy way.

Practice portion control: Chocolate is sometimes high in fat and calories, but most dietitians recommend eating less than one ounce of dark chocolate per day to reap maximum health benefits. A one-ounce piece of dark chocolate amounts to only 151 calories, with heart-healthy flavonoids that can help lower cholesterol, prevent certain cancers and improve overall health. That is, of course, if you eat it in moderation.

Stick to simple dark chocolate: Chocolate with more than 70% cacao content, also packaged as 'bittersweet chocolate,' is traditionally considered the healthiest option, as it contains less sugar and more antioxidants than milk chocolate or white chocolate. Avoid chocolate with added nuts, fruits or additives to avoid hidden calories.

"I advise people to choose dark chocolate bars labeled at least 70% cacao or cocoa if they're looking to cash in on chocolate's beneficial health properties. If the package doesn't list the percent cacao on the label, you can assume it's not high enough to meet my recommendation," Today Show's Joy Bauer told DietsInReview.com in Nutritionists "Heart" Dark Chocolate.


Drink up: You don't have to skip your favorite chocolate shakes if you're watching your weight. Blend a chocolate fudge shake with fewer calories than average to quell your cocoa cravings.

Use cocoa powder: Natural, unsweetened cocoa powder is great for the diet. Natural cocoa can improve blood pressure, heart health and oral health. It's low in calories and simple to add to smoothies, yogurt and spice rubs for a touch of flavor without the fat.

Cacao nibs for a crunch: A powerful source of antioxidants, cacao nibs are nutty-flavored chunks of cacao beans that remain whole after the chocolate is roasted and shelled. Essentially, it's the raw material from which chocolate is made. Unsweetened bits of chocolate don't contain any added sugar or fat, so some nutrition professionals suggest that it's the healthiest form of chocolate. Use Scharffen Berger Roasted Cacao Nibs in vinaigrettes and spice rubs or sprinkle them on top of yogurt, oatmeal and ice cream.

Fondue and fruit: Take some of the guilt out of eating chocolate by making a chocolate fondue to dip your favorite fruits, such as apple slices, melon and strawberries. Heat 4 ounces of dark chocolate with ½ cup heavy cream for a delicious dip - just make sure you enlist some friends to help you share it.

Enjoy these healthy chocolate recipes with your Valentine this year:

Hot Chocolate

Angel Devil Smoothie

Sweet and Nutty Trail Mix

Black Bean Brownies


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