Ultra-processed diets drive +508 kcal/day (Hall et al., Cell Metab 2019). Per 100 g: 77 kcal, 9.7 g sugar, 3.5 g protein. Check the label — some brands add twice the sugar of others.
How should I track Milk, chocolate beverage, hot cocoa, homemade?
The best way to track Milk, chocolate beverage, hot cocoa, homemade is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
