By: Emma Christie, RDN, Outpatient Dietitian, Barnabas Health Ambulatory Care Center
Coffee is a staple in the workplace because it provides an extra boost of energy and increases productivity. But depending on your preference you may be having a calorie-laden cup of joe that could be hindering your health goals. Here are 6 ways to decrease calories with special tips for navigating your favorite coffee shop.
How the calories add up:
- Sugar: 16 calories for every 1 teaspoon of sugar
- Milk: For every 2 tablespoons
- Whole milk: 18 calories
- 2% milk: 16 calories
- 1% milk: 12 calories
- Skim milk: 10 calories
- Almond milk: 4 calories
- Oat milk: 15 calories
- Soy milk: 11 calories
- Half and Half: ~40 calories for every 2 tablespoons
- Whipped Cream: 103 calories per ¼ cup
- Honey: ~65 calories for every 1 tbsp
Know what’s in your cup: While it’s easy to identify the sugar or milk you add yourself, consider double-checking the ingredients of specialty drinks. You can use Starbucks’ online menu or ask your barista.
Ditch the sugar: The Dietary Guidelines for Americans recommends limiting added sugar to 10% of calories which translates to 200 calories or 50 grams for someone consuming 2,000 calories a day. Just one large specialty drink can have 60 grams of added sugar. If you don’t want to sacrifice the sweetness switch to a low-calorie sweetener such as stevia (Truvia), erythritol (Swerve), saccharin (Sweet-n-Low), sucralose (Splenda), or aspartame (Equal). For drinks made with syrups, ask for sugar-free syrup. You can also check creamers for added sugar and use sugar-free alternatives.
Skip the toppings: Many specialty drinks come with whipped cream and toppings that add about 100-200 calories. Order your drink without toppings to drastically reduce calories and added sugar.
Decrease the fat: Opt for low-fat if you add a splash of milk or cream to your coffee or order beverages such as cappuccinos, macchiatos, frappuccinos, or lattes. This will decrease the saturated fat and calories. Compared to whole milk, skim milk has about 50% fewer calories and almond milk has about 80% fewer calories.
Drink it black: A cup of plain, black coffee has less than 5 calories. You can reap the benefits without worrying about ordering a low-calorie alternative. You’ll also appreciate the unique flavors of different roasts and beans that you may not experience when adding extras.
Enjoy it in moderation: When you want to enjoy coffee without a healthy makeover, account for the calories, saturated fat, and added sugar and aim to stay below the daily recommended intake. Stick to low-calorie coffee beverages for your daily drink and enjoy sugar-sweetened, higher fat beverages as an occasional treat.