Dark chocolate is a healthier choice compared to milk chocolate - it has less sugar, is rich in antioxidants and may have benefits for the heart and brain. But is it suitable for children? Experts say there are a few things to consider before giving it to little ones.
1. Be careful with the amount and timing of consumption
Nutritionist Amy Reed advises that children not consume large amounts of dark chocolate, especially before bed. The main reason is the caffeine content, which can affect sleep quality and cause discomfort such as irritability or increased heart rate.
2. How much caffeine does dark chocolate contain?
A piece of dark chocolate (about 28 grams) with 60-69% cocoa contains about 24 mg of caffeine - about the same as a quarter cup of coffee. Experts emphasize that children should not consume too much caffeine during the day, as it can cause insomnia, anxiety, digestive problems and increased blood pressure.
3. How much caffeine can children consume per day?
Although the American Academy of Pediatrics recommends avoiding caffeine in children, Canadian health authorities have set some maximum limits by age:
• 4-6 years: Less than 45 mg of caffeine per day (about 2 pieces of dark chocolate).
• 7-9 years: Less than 62.5 mg.
• 10-12 years: Less than 85 mg.
• 13+ years: Less than 2.5 mg per kilogram of body weight.
For comparison, adults should not consume more than 400 mg of caffeine per day.
4. What is the most suitable chocolate for children?
Dark chocolate has less sugar than milk chocolate, but it can be too bitter for children's taste buds. They tend to prefer chocolates that contain more sugar, so read the ingredients carefully. If you decide to give it to children, choose a variety with a lower cocoa content and make sure they don't consume it in large quantities.
Ultimately, moderation is key! A little dark chocolate is not bad, but it's important not to make it a daily habit and to avoid it before bedtime.
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