Can’t imagine getting through your day without a cup of coffee? You’re not alone! According to the National Coffee Association, over 60 percent of Americans drink coffee every day and the average coffee drinker enjoys just over three cups each day. While this amount of black coffee would add only a negligible number of calories to your food log (less than 10 calories), the gourmet drinks served up at your neighborhood coffee shop are another story.
From milk and flavored syrups to whipped cream and chocolate drizzle, your favorite java might just be wreaking havoc on your health and your waistline. To shape up your afternoon pick-me-up, try out these tips during your next visit to the coffee shop.
A Brew with Benefits
Wondering whether your daily grind is just another bad habit? Believe it or not, due to high consumption rates, coffee is actually the top source of antioxidants in the American diet. Rich in health-protective polyphenols and hydrocinnamic acids, your morning brew has more to offer than just a jolt of caffeine. In particular, studies have shown that daily coffee consumption can potentially reduce the risk of multiple diseases, such as Type 2 diabetes, certain liver diseases and Alzheimer’s disease. Though experts say this isn’t a reason to down an extra cup, it is great to know that this beloved beverage comes with some added benefits!
Got Milk?
Though it’s easy to go on autopilot when ordering, be intentional when it comes to your choice of milk. Depending on your calorie needs and nutrient goals, there is certain to be an option perfect for your plan. Non-fat and low-fat choices will obviously provide fewer total calories and fat grams with just as much protein and bone-building micronutrients. Whole milk might be your best bet if you’re looking to boost your energy intake. And, if cow’s milk isn’t in the cards for you, most coffee shops offer a variety of non-dairy options such as soy, almond and coconut milks. Don’t be shy when it comes to ordering what’s best for you!
Sweet Solutions
Did you know your favorite grande coffee drink likely has twice as much syrup as actual espresso? And given that these sweet javas typically have four pumps of the stuff at 20 or more calories a pop, you’re easily looking at 80 to 100 calories just from syrup! Whether you’re looking out for your health or unwanted pounds on the scale, cutting back on flavored syrups is a great way to pare down on excess calories and sugar.
If you're not quite ready to forego the sweetness in your coffee, consider requesting fewer pumps next time you order.
Icy Conditions
Frappes, freezes and coolers—oh my! One quick look at the nutrition facts label and you’ll see that, compared to all the various coffee concoctions out there, frozen blended drinks are hands down the highest in calories. Whether blended with ice cream or with an astronomical amount of syrup, many frappes deliver more than 1,000 calories!
Before you order up something frosty, take a peek at the nutrition information and look for ways to keep things in check. Many frappes can be made with little or no additional syrup, and opting for milk in lieu of ice cream will instantly save you hundreds of calories. Feeling extra disciplined? Skip the whip and shave off yet another 100 calories.
Size Matters
If all else fails, remember that you can easily reduce calories, fat and sugar by ordering a smaller size. While it's easy to default to a larger size, reining in portion size can help you stay on track without compromising the flavor and richness you love. You’ll save a few bucks and a maybe even a few pounds on the scale to boot!
Go Organic?
Given that traditional coffee farms use a variety of pesticides to protect their crops, you might be wondering whether there’s more than requested in your afternoon brew. Though a person might consider opting for organic coffee for environmental or ethical reasons, your actual exposure to pesticides is likely minimal. Studies have shown that the temperatures used during both the roasting and brewing of coffee beans all but eliminate residual pesticide levels.
Whether it's an essential part of your wake-up routine or you enjoy just the occasional energy boost, understanding what goes into your coffee order is essential for overall health. With a little extra care and some planning, you can get your caffeine boost without unintentionally disrupting your health goals.
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