Healthy Living
Wake Up and Smell the Coffee:
The choices you make in the morning could make or break your diet
by Elesha Kelleher, MPH, RD
Elesha Kelleher, MPH, RD
Many of us can’t get started in the morning without a cup of coffee! For some (myself included), that means a trip to the local coffeehouse. It may be a habit or the coffee may taste better, but trendy coffeehouses have become very popular.
While you may enter with good intentions, you’re exposed to tempting pastries and mouthwatering “fancy” coffee varieties. It’s quick and convenient to grab a muffin or bagel on the go, along with your morning cup of joe. If you are calorie conscious, one slip up at the coffee shop can set you back thousands of calories. I’m not suggesting you give up this enjoyable ritual, but if you’re watching your waistline, simply making better choices can make a huge difference.
Many coffee shops, particularly Starbucks, have stepped up to provide some tasty, healthier alternatives to the typical pastry selections. Starbucks now offers a few warm breakfast meals that are high in protein and fiber, which are important nutrients for a healthy breakfast that will keep you feeling full while sustaining energy levels all morning. The best picks include the perfect oatmeal with cinnamon and the nut medley (skip the brown sugar and fruit) for a mere 240-calorie satisfying breakfast; the spinach, roasted tomato, feta and egg-white wrap makes a great lean protein breakfast, containing a modest 280 calories; the reduced-fat turkey bacon, egg white, reduced-fat white-cheddar breakfast sandwich provides 340 calories and will surely fill you up until lunch. If you’re in the mood for a cold breakfast during the hot months, the Greek yogurt and honey parfait is loaded with protein and is only 290 calories. There are a few pastries, like the blueberry oat bar and the mini vanilla bean scone, that are lower in calories than other choices. However, these two offerings are low in the nutrients that your body needs in the morning. If you can’t resist, at 250 calories and 140 calories respectively, these are your best bets. Wondering what the worst choices may be if you’re watching your waistline? Pass on the banana nut bread, the double iced cinnamon roll, zucchini walnut muffin (some even sound deceivingly healthy). They all clock in at a whopping 490 (empty) calories! Pair one of those with a sugary coffee drink and you could be close to your total caloric needs for an entire day!
Coffee selections can be detrimental to weight loss efforts as well. Avoid varieties with syrup (vanilla, mocha, white mocha, caramel, etc.) A grande white-chocolate mocha with 2% milk packs in 400 calories, and a grande java chip Frappuccino earns a hefty 340 calories. Replace these choices with a light or sugar-free version and save about 200 calories. Your best bets are the plain coffee selections or iced coffee. The differences in milk choices range from 30 to 50 calories more for 2% milk than skim. Soy is a great tasting dairy-free alternative, but if you’re only trying to conserve calories, soy is not much lower in calories than 2% milk. Skim milk is the best option, but milk choices do not make a vast difference if you prefer whole or 2% milk like I do. Fortunately, Starbucks provides nutritional information in stores and online if you’re curious about the caloric cost of your favorite beverage.
If you are a CC’s or PJ’s connoisseur, you can choose some lower-calorie coffee options. If you’re craving an icy drink in the heat, CC’s offers one of the best “non-diet” frozen drinks, the Mochasippi (original flavor). This tasty treat has only 90 calories for the grande size. PJ’s offers an array of flavored iced coffees such as French vanilla and English toffee. Order one of these instead of one of the frozen drinks (the Granita is about 300 calories for a medium). There are a few nutritious food choices available as well. CC’s offers a serving of Bear Naked granola, which at 140 calories, 5 grams of sugar and 3 grams of fiber, is a sensible “go-to” grab. PJ’s has plain oatmeal available by the single pack; add the nut medley to increase protein and healthy fat. If you’re a bagel lover, another option is to have half of a whole-wheat bagel, and (if you’re so inclined), bring your own serving of peanut butter (about ¼ to ½ of a “Jiff to Go” container; some coffee shops have peanut butter available). This will provide a serving of protein, fiber and heart-healthy fat. A whole bagel is about 400 calories and equal to four to five slices of bread, providing primarily carbohydrates and little protein.
Royal Blend Coffee & Tea House has many tasty breakfast meals available. Some healthful offerings include scrambled eggs and whole-wheat toast, plain oatmeal, Cheerios, an egg-cheese-bacon sandwich on an English muffin and the breakfast wrap. Remember, don’t waste calories on beverages; order your favorite coffee plain or with a sugar-free syrup.
Bottom line: Loading up on sugar calories in your coffee and your breakfast will leave you hungry in a short period of time, while packing on too many additional empty calories. Choose a coffee drink without a lot of added sugar, and look for a breakfast option that contains at least one serving of protein and fiber. This combination will leave you satisfied for longer, while providing optimal nutrition to start your day.
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