Welcome Cara Zechello!

Cara Zechello, a Registered Dietitian for over 20 years, graduated from Framingham State University where she received a Bachelor's degree in Food & Nutrition and a Master's degree in Nutrition Education.

Cara has worked for Food Banks in Massachusetts, providing nutrition education services to hunger relief agencies in the community and nutrition counseling at the East Boston Neighborhood Health Center.

Cara is an independent Dietitian working with Sodexo Independent Schools developing menu guidelines and standards.

This section will be updated monthly with new nutritional tips and helpful hints to keep your body in tip - top shape.

Chocolate - Junk Food or Health Food

With February comes Valentine’s Day and with that comes chocolate.  But eating chocolate often leaves us feeling guilty.  However, recent research has shown that there are health benefits in chocolate so go ahead and indulge (in moderation, of course) and enjoy the nutritional perks.

Chocolate contains antioxidants, specifically a group of them called flavonoids.  Antioxidants protect our bodies from damage caused by free radicals.  Over time, this damage can lead to heart disease.  Dark chocolate, in particular, contains a large number of antioxidants.  When compared to strawberries, dark chocolate contains nearly eight times as many antioxidants.  Flavonoids also reduce the blood’s ability to clot.  This effect helps reduce the risk of stroke and heart attacks.

Dark chocolate has been shown to have additional heart health benefits.  Studies reveal it can lower blood pressure and lower cholesterol.  Apart from protecting your heart dark chocolate contains serotonin, which acts as an antidepressant.  It also stimulates the production of endorphins, which make you feel good.  And there’s the obvious taste factor.  Dark chocolate like all chocolate just tastes good.

The protein in chocolate is another reason as to why chocolate can be healthy.  In general, chocolate bars contain three to four grams of protein, which is about the same as ½ ounce of chicken, fish or meat. 

Many of us are concerned about fat in the diet.  Chocolate does contain fat however 2/3 of it do not raise cholesterol.  This is because it comes from oleic acid, which is a healthy monounsaturated fat that is also found in olive oil.  Another type of fat in chocolate comes from stearic acid.  This type of fat has shown to have a neutral affect on cholesterol. 

Cocoa beans, from which chocolate is made, contain several essential nutrients such as magnesium, calcium, iron, zinc, copper, potassium, and manganese.  These beans are also good sources of vitamins A, C, and E in addition to several B vitamins.

Overall, while eating chocolate has its benefits, you shouldn’t go ahead and eat a pound of it everyday.  Chocolate is still a high fat, high calorie food.  When choosing chocolate, it is best to eat dark chocolate.  

Guidelines & Standards

It is with the Dietary Guidelines that we commit to the following best practices:

• Foods from all food groups will be offered in nutrient-dense forms

• Local foods will be offered as available

• Foods low in fat, saturated fat, trans fat and cholesterol will be offered

• Foods low in sodium will be offered

• An increase in vegetables and fruits will be offered with an emphasis placed on variety

• Whole grains will replace the majority of refined grains

• Fat-free and/or low-fat milk and dairy products will be offered

• A decrease in sugar/sugary foods will be used/served

• Lower fat methods will be used in food preparation

• A variety of seafood will be offered weekly

• Sugar-sweetened beverages will not be available

Balance Mind, Body and Soul

Visit BalanceMindBodySoul.com  for your nutritional information. You will find recipes, nutritional and wellness information as well as have the opportunity to "Ask The Dietitian." BalanceMindBodySoul.com provides reliable nutrition and health information that can easily be accessed any time of the day.

Topics that students are concerned about such as eating healthfully while away at school, vegetarian nutrition, and eating for fitness are presented in an informal, lively style.

WHAT CONSTITUTES MIND? MIND - information for maximizing the mind's power and pathways for clear thinking and decision making. WHAT ABOUT BODY? BODY- energizing ideas to incorporate sports and fitness into your day and information on developing eating habits for lifelong health. WHAT IS SOUL? SOUL - Guidance on self-expression and self-care through creativity and reflection. It's also cultivating healthy relationships with communication.

Wellness Tip of the Month: Eat an Apple! A 3" Diameter Size is the Original 100 Calorie Snack!