Check out tips on how to include chocolate in your diet during Easter

O chocolate consumption can be one great temptation among people seeking a healthier lifestyle . As one of the symbolic foods of Easter, the sweet can be even more popular at this time of year.

Although it may seem like a “villain” for those who live a lifestyle with healthy diets, several studies have already indicated benefits of consuming cocoa the main compound of chocolate, mainly for its antioxidant properties, which help fight free radicals.

A study published in 2020 showed that chocolate can keep blood vessels healthy, while a more recent analysis from 2024 suggests that the candy can reduce the risk of high blood pressure.

Another study, published in Journal of the American Heart Associationrevealed that opting for dark chocolates or cocoa with almonds has a positive effect on markers of coronary heart disease

A CNN nutritionist Angelica Grecco, also extols the benefits of chocolate, especially those with a high cocoa content.

“It contains antioxidants, which can prevent cardiovascular disease and reduce blood pressure. Furthermore, it can help with the feeling of well-being and pleasure, due to the presence of tryptophan that helps in the release of serotonin. Chocolate also provides small amounts of minerals such as iron, magnesium and potassium”, says the professional.

Furthermore, Tarcila Campos, nutritionist at the Specialized Center for Obesity and Diabetes at Hospital Alemão Oswaldo Cruz, emphasizes the importance of reading product labels carefully to know the amount of carbohydrates contained in each portion. “For example, 25 grams of milk chocolate has an average of 13 grams of carbohydrates, which is equivalent to a medium fruit, a slice of bread, a glass of whole milk or a spoonful of sugar.”

Below, nutritionists give more tips on how to balance chocolate consumption with your diet this Easter.

How to include chocolate in your diet during Easter

Focus on a healthy main dish

For lunch, Tarcila suggests investing in starters based on salad and/or vegetables, baked, grilled or boiled fish, combined with a carbohydrate-rich food, such as tubers (roasted or boiled potatoes) or quinoa-based farofas. “A good recommendation is to include colorful vegetables, such as carrots, beets, spinach and broccoli, which are rich in vitamins and antioxidants that help prevent diseases and keep the body healthy,” she says.

Eat in moderation

“Chocolate can be included in the diet, but it is essential to remember that moderation is key”, says Tarcila. “Chocolate eggs are rich in calories, sugar and fat, so the amount consumed must be controlled. It is important to be careful with the quantity and frequency of consumption. Furthermore, you need to pay attention to the nutritional composition of the chosen products,” she advises.

Invest in bitter

“Dark chocolates are the most suitable for consumption, as they contain a high cocoa content and little added sugar, in addition to being rich in antioxidants that help reduce LDL (bad cholesterol) levels and blood pressure”, explains Tarcila.

Drink water

“Drink water before eating chocolate to help reduce the desire to consume large quantities, so you will feel full faster”, advises Angelica Grecco.

The best time to eat chocolate

“Consume chocolate after main meals. Avoid eating on an empty stomach. Eat a meal rich in protein and fiber and, only then, eat chocolate”, explains nutritionist Carol Vitório.

Always prefer to eat chocolate as a dessert

“As you will be more satiated by food after large meals, it will be difficult for you to eat chocolate in large quantities”, highlights Carol Vitório.

Get back into your routine with exercise and healthy eating:

“In the week following Easter, avoid consuming processed foods, rich in sodium, and fried foods. Invest in a more natural diet, with fruits, vegetables, lean proteins and eggs and return to your physical exercise routine”, advises Carol.

With information from Gabriela Maraccini, from CNN.