On World Chocolate Day, which falls on July 11, nutritionist Oksana Kovylkina explained practical ways to enjoy chocolate without harming health. RIAMO reports that the typical energy content of 100 grams of chocolate ranges from 520 to 590 kilocalories, and this holds true for both dark and milk varieties. To protect a healthy figure, the recommended portion is 30 to 50 grams at most each time.
Kovylkina emphasizes balance and variety in the diet. She advises choosing chocolate based on personal taste while prioritizing quality. Chocolates that use cocoa butter and avoid trans fats tend to be of higher quality and more satisfying. This approach helps maintain a nutritious overall eating pattern where no single food dominates the diet.
Additionally, it is important to note that 100 grams of dark chocolate contains roughly 40 milligrams of caffeine. This is a consideration for individuals who are sensitive to caffeine or who consume chocolate later in the day, especially if they have a strict sleep routine or high caffeine intake from other sources.
Wellness expert Alexandra Chistyakova highlights that snacking on coffee and chocolate can disrupt routines for some people. The key takeaway is moderation and mindful choices around caffeine and sugar. By pairing chocolate with balanced snacks or choosing varieties with lower sugar content, the impact on energy levels and appetite can be moderated. The guidance comes from a broader wellness perspective that values steady energy and steady mood rather than abrupt spikes.
Earlier, nutritionist Elena Sviridova offered simple, office-friendly snack ideas that support healthy habits during the workday. Practical options focus on combining chocolate with protein or fiber to slow absorption and sustain fullness. Small, thoughtful choices can prevent the afternoon energy crash and help maintain a steady daily rhythm. The emphasis stays on real foods, sensible portions, and a consistent eating pattern that fits an active Canadian or American lifestyle.