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 Colleges & 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

For Your Health

Being well and eating well means becoming aware of choices and making the right decisions to achieve a better today and a better tomorrow.  Your Sodexo dining team is committed to offering you a wide range of options for a healthy dining experience.  From recipes that include the most nutritious mix of ingredients to offering educational resources for positive lifestyle habits, healthy options are the result of a team dedicated to advancing the well-being of the entire campus community.

Another important part of our focus on health and wellness is the use of seasonal menus, featuring fresh and healthy ingredients - many of which are grown by local or regional farmers.  Every season has its own unique produce that is showcased in delicious signature dishes to highlight the distinct flavors and natural appeal of seasonal items.

For students who have special dietary and nutritional needs we have informational resources and customized menus to address your needs.  These menus meet the strictest compliance standards, without sacrificing flavor, texture or presentation. 

Sodexo's nutrition icons make it easy to identify healthy choices

Look for these nutrition icons on the foods being served on your campus to help you meet your dietary needs or desires. If you need assistance finding the right types of foods for you, please reach out to your on-campus Sodexo manager or chef. If you have additional dietary questions, please contact us so we can help!  Sodexo has registered dieticians ready to answer your questions and help you make healthy choices.