Enjoying a small bar of dark chocolate within your Nutrition Card® treats allowance
Iron – The Basics
“Dark chocolate comprises cocoa mass, cocoa butter and sugar” explains Tony, “50g dark chocolate provides 1.75mg iron which is 5-10% of the average daily requirement”.
“Consuming vitamin C containing foods at the same time enhances absorption of iron from dark chocolate – however orange flavoured chocolate doesn’t count”!
“And yes, it’s true; you can eat chocolate occasionally and still lose weight as long as you as you balance your intake. Members of [GetFit Nutrition] get personal nutrition and diet targets to make sure they achieve this”.
Iron Myths and Misconceptions
- “Dark chocolate is bad for you”. Dark chocolate has many healthy components. The polyphenols in chocolate have an anti-oxidant, and possibly anti-inflammatory, effect in a similar way to red wine and tea. Current evidence suggests these are mild effects but there is no reason to feel guilty about including modest amounts of chocolate in your eating plan.
Iron Tips and Tricks
- When eating chocolate occasionally, it’s important to eat well in the first place. Eat plenty of fruit and vegetables, wholegrain cereals, nuts and seeds, lean meat, fish, low fat dairy foods, beans, peas and lentils.
- If you have a balanced diet then there is no harm in eating 25-50g chocolate a day, although when you are trying to lose weight remember you need to burn off any extra calories by keeping active.
- Eat a small bar of dark chocolate as a daytime or evening snack together with a piece of fresh fruit if you wish.
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