By: Stephanie Ineman, MS, RDN, LD

Coffee: It’s what gets me going in the morning.  I don’t dare leave home without it for my morning commute.  That first sip is like magic; the smell, the warmth, the taste.  It’s a remarkable sensory experience signifying the start of my day, but it also deserves some recognition on a nutritional level.  Go ahead and grab yourself a cup of coffee and read on…

Coffee has at least 1,000 natural compounds in the bean and another 300 created in the roasting process, including caffeine and powerful antioxidants.  Research has shown that modest coffee consumption (3-5 8oz cups/day) may be associated with liver disease prevention, improved cognitive function in older adults, sharper memory, increased athletic endurance, reduced risk of type 2 diabetes, and longevity.¹ Pretty amazing, right?

Keep in mind, caffeine affects everyone differently and if you usually drink decaf, three cups may leave you feeling jittery and anxious.  Body weight, gender, heredity, and metabolism can all play a role in your response to caffeine.

Unfortunately, most people just don’t drink black coffee and adding flavoring and sugar begins to diminish the nutritional level.  The American Heart Association recommends that women limit added sugars to 6 teaspoons daily (24 grams), and men should limit to 9 teaspoons (36 grams).²   A large latte from your favorite coffee shop can have up to 5 pumps of flavored syrup.  With each pump consisting of approximately 5 grams of sugar, it adds up quickly!  I know math isn’t everyone’s favorite subject, but that’s 25 grams of added sugar in just one cup of coffee!  Don’t let your morning cup of coffee rob you of your entire allotted sugar for day.

What’s a girl (or guy) to do?  Don’t be afraid to be a little picky! Ask for 1-2 pumps of syrup instead of 5, skip the whip, hold the chocolate shavings, request nonfat milk, or light on the cream.  You can even opt for an “Americano” that doesn’t use any steamed milk at all and just add a splash of milk or cream and 1 pump of syrup for a little flavor to make your taste buds happy.

I try to make my coffee at home to save a few bucks and limit visits to the coffee shop once a week as a treat.  If you get bored with the standard automatic drip, try pour over coffee, flavored coffee beans, French press, single cup espresso/coffee pods, cold brew, or use an old-fashioned percolator.  The type of brew impacts the flavor, so you just might find that perfect cup without adding as much cream or sugar!

Alright, I’m on my last sip of joe and I’ve justified my love of coffee enough for one day.  If you still aren’t keen on coffee, stay tuned for my next blog all about tea!

 

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Sources:

1. National Coffee Association. n.d. Coffee, Caffeine & Health. Retrieved from http://www.ncausa.org/Health-Caffeine. Accessed 27 March, 2018.
2. American Heart Association. Added Sugars. February 2017. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.WqqLOujwbIU. Accessed 27 March, 2018.

By Julia Kaesberg, MS, RD, LD, CHES

So often, the members I work with use the words “good” and “bad” to describe foods. I hear, “Well, I ate some bad foods this week, which is why I didn’t lose weight,” or, “I shouldn’t have eaten that.” Does this sound like you? If so, you aren’t alone!

However, I challenge you to rethink this idea of “good” and “bad” foods and “should” and “shouldn’t” eat. What makes a food good? To me, a food is good if tastes good or is satisfying to what I am looking for in that moment. A food is bad if it doesn’t taste good or is spoiled. Simple as that.

What people usually mean when they say “bad” foods are foods that are high in calories, sugar, or fat. But eating 1 donut or 1 scoop of ice cream is not going to make you gain weight. In fact, it’s important to include your favorite treats in your routine occasionally so you don’t feel deprived and go overboard next time.

If you can reframe your thinking towards thinking of foods as nutritious (providing important vitamins, minerals, protein, carbohydrates, and fat), you can change the way you view eating. Eating is wired in our DNA to be a pleasurable experience. The key is finding the balance between eating nutritious foods and occasionally splurging on the ones that maybe don’t give us quite as much nutrition (like the ice cream)!

A good place to start is thinking of the 90-10 rule. 90% of the time, try to have foods that are nutritious and are providing you with something beneficial. 10% of the time, have reasonably sized portions of those not-so-nutritious choices.

And next time you think “good” or “bad” about a food, I hope it is because of the taste!