Happy news! Chocolate is good for you, as long as you don’t overdo it.

“The antioxidant compounds found in red wine – the ones that help prevent heart disease – are also found in chocolate,” says registered dietitian Keith Ayoob, who personally eats an ounce of it a day.

Dark chocolate contains more antioxidants than milk chocolate, he says, and white chocolate has none of the good stuff at all. (Technically, it’s not even chocolate – just cocoa butter.)

Because of its high percentage of fat and calories, Ayoob says, chocolate is one of those things at the top of the food pyramid – something you should eat far less of than whole grains, fruits, vegetables and proteins.

So stretch our your chocolate, as he does: Melt a good chocolate bar, pour it over raspberries, refrigerate and let it solidify. Voila – your own homemade chocolate sensation.