Brr…it’s freezing outside and even though the calendar says spring is officially here, I knew the great weather we’ve been having would give way to some final jabs from Old Man Winter. One of my favourite ways to tell Mr. Winter to buzz off is to cozy up with a mug of hot chocolate.
Take a look at the two mugs above and guess which one is filled with the healthier hot chocolate.
…Is the one on the left healthier?
…Is the one on the right healthier?
If you guessed RIGHT, you’re right! The mug on the right is filled with Rich Dark Cocoa and the one on the left is filled with Nestle’s Carnation Rich and Creamy hot chocolate with mini marshmallows.
To be honest, I think the hot chocolate on the left looks more appetizing than the one on the right but — take it from me — the one on the right tastes a lot better. That’s because you’re getting more real chocolatey goodness in it.
As I’ve mentioned in previous posts about choosing a healthier chocolate, it’s best to go for chocolate with at least 70% cocoa solids. And that’s what I used to make this healthy recipe of the week. OK, so it’s not the healthiest recipe we’ve got in the bunch but you might’ve noticed by now that I embrace occasional indulgences as part of a healthy and balanced diet.
Here’s how these two hot chocolates compare, nutritionally.
Carnation Rich and Creamy (left) vs. Rich Dark Cocoa (right)
per 3/4 cup per cup
Calories 120…………….280
Fat 3 g ……………12 g
Carbohydrate 23 g …………..41 g
Protein 1 g……………12 g
Fibre 1 g …………..3 g
Sodium 170 mg …………..128 mg
Now you might be wondering why I’m giving the “healthier hot chocolate” title to the one that contains more calories and fat than the other. But the nutritional info above only tells half the story.
First, check out the ingredients label of the pre-packaged stuff. It’s made with: SUGAR, CORN SYRUP SOLIDS, HYDROGENATED VEGETABLE OIL (MAY CONTAIN COCONUT, PALM KERNEL AND/OR SOYBEAN OIL), MODIFIED MILK INGREDIENTS, DEHYDRATED MARSHMALLOWS (SUGAR, GLUCOSE SYRUP, MODIFIED CORN STARCH, GELATIN, SODIUM PYROPHOSPHATE, FLAVOUR AND ARTIFICIAL FLAVOUR, COLOUR), COCOA, CELLULOSE GUM, ARTIFICIAL FLAVOUR, DIPOTASSIUM PHOSPHATE, SILICON DIOXIDE, SALT, MONO- AND DIGLYCERIDES, GUAR GUM, SODIUM ALUMINUM SILICATE.
Rich Dark Cocoa is made with: skim milk, cocoa powder, and bittersweet chocolate. It has less sodium, more fibre, protein and antioxidant-rich flavonols.
Next, take a look at the serving sizes of each. Adding a quarter of a cup to the figures on the left, narrows the gap on some nutritional info. While the cup on the right still contains more fat and calories, it also contains more healthy nutrients.
And finally, the nutritional info for the cup on the left applies to a cup made with water instead of milk. Those modified milk ingredients in the mix deliver just 2% of your recommended calcium intake for the day. The skim milk used in the cup on the right delivers 300 mg of calcium or about 30% of your recommended daily intake. According to Osteoporosis Canada, you need 1,000 mg of calcium per day if you’re between the ages of 19-50; you need 1,500 mg if you’re older than 50.
Lessons learned today: Read the ingredients label and favour foods with ingredients you’re familiar with. Natural is better. Consider the nutrients you may be missing out on if you customarily opt for foods that are lower in calories and fat. Vitamins/supplements can help, but it’s best to get your nutrients from foods. Today, I’ll take my calcium in a mug of homemade hot chocolate.
