Staff Writer
Seemingly small indulgences can really add up. Coffee, for example, can add extra calories to your day before your brain is even awake enough to realize what's happening. Because the tweak of the week is all about making tiny changes, let's learn to start the day right by cutting unwanted calories from our morning indulgence.
Now, I need coffee every morning, so simply switching to something else is not an option. Plus, studies have shown that drinking coffee can lower your risk of diabetes, Parkinson's disease, colon cancer and heart disease. That's good news for something I do daily, anyway.
So let me reiterate: Every morning, I need coffee. Without it, I can't function before 10 a.m. Recently, at our favorite corporate neighborhood coffee shop, a friend of mine ordered a cookie-candy-caramel-sugar-whipped-mocha-choco-latte. It was dessert in a cup -- for breakfast.
This morning monstrosity weighed in at 400 calories, plus whipped topping, according to the company's Web site. I had a regular coffee. Three sugars, one cream -- roughly 100 calories.
Upon further investigation, we found that both of us were brewing up potential weight gain with our morning caffeine kick. So how can you enjoy your cup o' joe and avoid unwanted calories?
Black and Brew
Taking your coffee black is the best way to get the caffeine without the calories. A cup of coffee contains 5-15 calories per cup -- next to nothing. If you can get used to your coffee sans sugar and cream, you can drink it regularly without any guilt.
If you take your coffee with sugar, however, add 16 calories per teaspoon; small sugar packets are about one teaspoon of sugar. Try using sugar substitutes if you want to save even more calories. The fat in your morning mug comes not from the sugar, but from the cream.
One tablespoon of nondairy creamer has a mere 20 calories and 1 gram of fat. And since it doesn't require refrigeration, you can keep it on hand just about anywhere. Switching to fat-free milk is another easy option to lighten up your java. You'll save 8 grams of fat per cup and get even more calcium.
To make the change even less noticeable, follow the advice of registered dietitian Nicole Bengtson, LD/N: "If you’re used to using regular milk or half and half in your coffee drinks, switch to 2 percent milk for a few weeks before changing to fat-free milk or nondairy creamer. It'll be such a gradual change that you won’t even miss the extra calories and fat."
Desserts don't belong at the breakfast table, so skip the chocolate, caramel, cookie crumbles and whipped cream with your coffee. A tablespoon of whipped cream will tack on an additional 50 calories and 6 grams of fat to your drink.
Sweet syrups like hazelnut, French vanilla and Irish cream can tack on 80 calories to an already high-calorie morning pick-me-up. If sugar-free flavored syrups aren’t available, don’t worry. You can still jazz up your coffee by sprinkling in some cinnamon. The mild sweetness of this spice complements the rich coffee flavor and makes ordinary coffee taste gourmet. Now that's a great way to start your day!
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How do you take your coffee? If you have a good tweak to make weight loss easier, post it below.
Labels: atkins, breakfast, calories, diet, drinks, food, health, healthy, low-carb, low-fat, nutrition, sugar, tweak, weight-loss
Comment: Monday, November 03, 2008 5:14:00 AM - 
said...
I use Nustevia for my sweetner (it adds some fiber as well as sweetens) I use the plain but they also have vanilla flavored. For cream I use 1 tbls dry creamer (30cal.) and I also use the sugar-free Torrani Syrups for added flavor.
Comment: Monday, November 03, 2008 6:27:00 AM - said...
Yea, I use agave in my coffee with a little while milk. Agave is a natural sweetner that is good for diabetics as it does not cause the same body/chemical reaction that sugar does. I don't think a small amount of fat you put in 1 cup of coffee is going to sabatage your diet if you are only putting in a tablespoon or 2 of milk. Plus using artificial sweeteners is just not smart. They are untested long term and when they do reach that Period of having been used for a long time the public finds out that they cause tumors, cancer an other bad health side effects. I think the big thing is you don't need a pot of coffee, give yourself a 1 cup limit and you don't have a huge impact on your calorie intake.
Comment: Monday, November 03, 2008 6:54:00 AM - said...
I use one splenda packet to 2 cups of coffee and a squirt of fat free creamer.
Comment: Monday, November 03, 2008 7:34:00 AM - said...
This is completely true. I used to take my coffee black but with black sugar every morning. When I found out I was taking in a lot of calories I decided to take my coffee with a sugar substitute. I was already on a diet but when I did this I lost 3 lb. just the first week!!!!
Comment: Monday, November 03, 2008 8:43:00 AM - said...
i live for fat-free half and half...its creamy like regular half and half. and i use splenda instead of sugar...
Comment: Monday, November 03, 2008 8:56:00 AM - said...
I am one of those people that has to have my coffee in the morning. I would have a huge mug every morning. I love it with sugar and half and half. I realized that I could still have my little indulgence by using a smaller cup. Go figure! I walk everyday so I am getting some great exercise. Now my next step will be to use a smaller cup than what I am using now then eliminate the sugar, then the half and half.
Comment: Monday, November 03, 2008 9:18:00 AM - 
Kerri ~ Born at 35 said...
I use soy milk with Omega 3. It packs extra protein, omega 3's, and a touch of sweetness, but just enough to soften the taste. I love it!
Comment: Monday, November 03, 2008 9:21:00 AM - said...
I understand you want people to be aware of their caloric intake but I don't believe that sugar-substitutes are healthy. My chiropractor believes they are neurotoxins because they are not natural substances and therefore the body cannot metabolize them. It does not know what to do with them. Because of this they wind up affecting the nerves in a negative way.This goes for Splenda, as well, which is a chlorinated artificial sweetener. Go to www.truthaboutsplenda.com. Most of the non-dairy creamers also are a bunch of chemicals. All of these substitutes can wind up causing more weight gain and a possible list of conditions like depression and neurological problems.
Comment: Monday, November 03, 2008 10:19:00 AM - said...
FAT DOES NOT MAKE YOU FAT!!
The sweetener in your coffee is the culprit if you gain weight from it! Your body is healthier if you ingest healthy fats and animal fats won't harm you if you eat plenty of healthy fats.
Doubt me?? Ask any pig farmer! Pig raisers buy milk and dairy products that are past their 'sell by' dates and knowledgeable farmers will request all the low fat, no fat and reduced fat products they can get. They know that when the fat is removed from dairy it is replaced by milk sugars. They know from experience that the milk sugars are very conducive to weight gain.
Sugars and high glycemic starches which are metabolized as sugars are the main dietary causes of weight gain.
Of course, too much animal fats can be harmful by raising your cholesterol but reasonable amounts balanced by healthy fats (HDL) are actually beneficial.
Comment: Monday, November 03, 2008 11:06:00 AM - said...
Flavored soy milk such as vanilla or chocolate and one pack of Splenda. PERFECT!
Comment: Monday, November 03, 2008 11:26:00 AM - said...
I ABSOLOUTLY love flavored creamers! But being a diabetic, I have to be very carefull w/ my fat as well as sugar in-take. SInce I cook a lot of home-made goodies for my family, I discovered there area lot of fun things you can add w/ out the added calories an dchemicals. Like vanilla, choolate cocoa and even anise seed flavorings! THis coupled w/ non dairy creamer and sugar free substitute, makes a fun tasting coffee and I just mix the whole shebang (which as a matter of fact, is what my son calls it, "mommas shebang!")in the pot! It's really great!!
Comment: Monday, November 03, 2008 11:35:00 AM - said...
Black coffee is delicious! I drink it like that or with splenda. Which is made out of the same stuff as sugar, but without the calories! If you must addd creamer, use light or low fat and only 1 tsp or 1 tbsp depending on the serving size.
Comment: Monday, November 03, 2008 11:49:00 AM - Megan said...
I add Almond Breeze unsweetened vanilla almond milk substitute. I add 1/2 a cup for only 20 calories. Something else I do is mix in a packet of Diet Swiss Miss hot chocolate. When I add the diet hot chocolate I do not need creamer. It tastes delicious with just the coffee and Splenda! The hot chocolate mix is only 25 calories added to about 15 calories of coffee- next to nothing!
Comment: Monday, November 03, 2008 12:15:00 PM - said...
I gave up sugar and/or sweetner for lent about 4 years ago and never looked back. Skim milk only in my coffee. Calcium with 0.1% fat. Don't like the non diary fat free flavored creamers either. Who wants to have a petroleum by product with their coffee??
Comment: Monday, November 03, 2008 12:27:00 PM - said...
I use sugar free vanilla caramel non dairy liquid creamer. I went straight from being a real half and half drinker to this. It isn't too sweet but I still get the creamy taste that I love.
Comment: Monday, November 03, 2008 3:26:00 PM - Latifa-Therese said...
So skim milk is made by removing the cream and adding milk sugars and this leads to weight gain? (see pig farmer comment below). Is this true? Would it be healthier instead of a tall skim milk latte having regular coffee with a little (real) cream? Curious,
Therese
Comment: Monday, November 03, 2008 3:37:00 PM - said...
I always take my coffee with a little bit of skim milk it makes it not quite as bitter as black and it only adds a few extra calories
Comment: Monday, November 03, 2008 5:49:00 PM - said...
If you use really hot water and add it to the dry nondairy creamer then mix very well, add sweetner like Splenda and a drop or two of real vanilla it tastes almost like the expensive creamers and it keeps in the fridge just like they do.
Comment: Monday, November 03, 2008 8:29:00 PM - said...
I used to do double cream and double sugar and then went on a diet the only allowed black coffe. I do not like black coffee so changed to no sugar and triple milk, I have since changed to double milk. This takes the guilt out of my extra large coffee each morning.
Comment: Monday, November 03, 2008 11:37:00 PM - yogiyoda said...
I brew it fresh every morning and as long as it is fresh coffee I like it fine black.. the more it has been sitting out the more I want to doctor it up but if I do end up with a doctored up cup I use skim milk and sweet and low.
Actually more often when the coffee gets stale I switch to tea.
Comment: Monday, November 03, 2008 11:40:00 PM - weight said...
Daily we drink coffee in the morning and this put up a lot of calories which we don’t burn and put on weight. weight loss diet plan can do help us to have a check on the calorie intake.
Comment: Tuesday, November 04, 2008 1:40:00 AM - said...
I'm sorry but I can't live without my every morning Venti, Peppermint mocha with non-fat and no whip. The mocha is not chocolate as in syprup it's made into the beans so I'm hoping this does help some. That is however, the only thing I order. I don't go for the muffins, cookies, etc. and really it's the "fattening thing" I do indulge on all day. However, afterward, I feel guilty enough that I do 3.5 miles in an 1 hour at 3.7 mph and include inclines. So in essence I do burn off the calories from the coffee. In this one situation it is a give an take.
Comment: Tuesday, November 04, 2008 1:41:00 AM - said...
I'm sorry but I can't live without my every morning Venti, Peppermint mocha with non-fat and no whip. The mocha is not chocolate as in syprup it's made into the beans so I'm hoping this does help some. That is however, the only thing I order. I don't go for the muffins, cookies, etc. and really it's the "fattening thing" I do indulge on all day. However, afterward, I feel guilty enough that I do 3.5 miles in an 1 hour at 3.7 mph and include inclines. So in essence I do burn off the calories from the coffee. In this one situation it is a give an take.
Comment: Tuesday, November 04, 2008 5:36:00 AM - said...
I was a die hard french vanilla cofee drinker with extra extra cream and decided to cut back i switched to regular milk for a few weeks and then cut to skim milk and equal .My coffeee still wakes me up and i have lost 15 pounds in 2 months !!
Comment: Tuesday, November 04, 2008 1:27:00 PM - said...
When I read the ingredients of my favorite non-dairy creamers and found hydrogenated oil I switched to "Silk" vanilla creamer.
Comment: Tuesday, November 04, 2008 2:42:00 PM - said...
I just let the sugar go and use creamer to save on my calories.
Comment: Tuesday, November 04, 2008 4:56:00 PM - 
spidee21 said...
i no longer use splenda or any 'chemicals' in my diet AT ALL. I actually stoped drinking coffee this past August, and I have no desire to go back. Don't get me wrong, I will have a cup if I feel like it-had one yesterday! But now I drink herbal teas, use agave to sweeten, and soy milk. Guess what, I've lost 18lbs since August!!!!!! Isagenix showed me the way, with their nutritional cleansing, I honestly am more awake in the mornings than when I did drink coffee!! And I sold my fat pants on eBay :)
Comment: Wednesday, November 12, 2008 4:04:00 PM - Healthy Gaming said...
Nice article Shawn.
Maybe I'll try to switch to green tea, like I've been trying to convince myself to do :)
Comment: Friday, November 14, 2008 7:42:00 AM - said...
i use a small tea spoon of demera sugar and a dash of vanilla soya milk !!!,. Yes this coffee is obviously made at home . no take out for this not to often coffee drinker!!
Comment: Friday, November 14, 2008 3:28:00 PM - said...
I work at Dunkin Donuts - a job from temptation hell, from the view of a dieter! Luckily, I have always drank my coffee black, which saves me from the fat from cream. Also luckily, all of the flavor shots (the coconut, hazelnut, french vanilla, etc.) are sugar free, which means I can sip my hazelnut without guilt. I'm still trying to make the transition from sugar to sweetener, but the Splenda isn't quite working for me yet (I'm spoiled with sweetness). I've always gone a sugar less than the usual - for instance, they automatically put 3 sugars in a 16 oz. medium coffee, whereas I use just 2. (It goes up with every size, 4 sugars for a large, 5 for an extra-large. I've even had customers ask for a 7&7 coffee! 7 sugars and 7 creams! Oh, the sugary horror!)
Comment: Saturday, November 15, 2008 4:33:00 AM - said...
One mistake:
"Switching to fat-free milk is another easy option to lighten up your java. You'll... get even more calcium."
Only problem with this statement is that caffeine prevents calcium absorption. So if you are interested in getting more calcium in your diet, do it an hour and a half before or after drinking coffee and not in proximity to your daily cup of joe.
Comment: Sunday, November 16, 2008 6:45:00 AM - said...
I HAVE MY COFFEE WITH CINNAMON (BONUS FOR THE DIABETIC), EQUAL AND NON DAIRY CREAMER. LESS GUILT THAN WHOLE MILK AND I DON'T MISS THAT EITHER!
Comment: Tuesday, December 09, 2008 8:19:00 AM - said...
I used to use creamer & equal in my coffee. Then my to-be-husband convinced me to try it black. It took two weeks to get used to but after that-I began to really taste the coffee and enjoy it. Now I will either drink it black or throw some cinnamon or pumpkin pie spice in it but I never use cream, sugar and I no longer use artificial sweeteners at all. Coffee black is excellent!
Comment: Wednesday, January 07, 2009 6:50:00 AM - said...
Working the graveyard shift at a local plant, a group of about 4 go through about 6 to 7 pots of coffee in a 12 hour shift. I preferer mine with no sugar or creamer or anything else that will destroy the taste. I learned years ago that the best way to quit drinking coffee with additives (sugar, creamer, ext...) is to not skimp out on the good stuff. Taste test different coffees with different brewing amounts, buy your own coffee pot and be proud of it, and stay out of the cup'o'joe corner coffee shop. You will be more likely to add sugar there than you will at home. So buy that pot and special mug and live it up, coffee style.
Comment: Wednesday, January 07, 2009 2:59:00 PM - said...
I use flavored coffee, no sugar and carmel flavored creamer. It's bad, but I love my carmel!
Comment: Saturday, January 31, 2009 3:42:00 AM - said...
I had real problems giving up my iced mocha in the mornings. Now I throw some ice cubes and an Atkins Dark Chocolate Royale shake in the blender with my morning coffee and have my mocha. I have lost 100 lbs on the Atkins diet and this fits in perfectly in place of a snack.
Comment: Monday, February 09, 2009 8:49:00 AM - said...
I use Splenda and non-fat Carnation milk - feels like cream but with fewer calories
Comment: Monday, February 09, 2009 10:53:00 AM - said...
Truvia or Stevia are natural, no calorie sweetners that I use in my coffee. Since reading about the non-dairy creamer, I am going to switch to vanilla flavoring and the soy creamer. I still like the texture of the half-half compared to the nondairy creamer.
Comment: Monday, February 09, 2009 11:02:00 AM - said...
Right at this exact moment I'm having a mocha made with three shots of expresso, international house of coffee sugar free mocha powder, and a cup of non fat milk. It's less than 130 cal. and so yummy. I calculate it into my breakfast calories. ;-)
Comment: Monday, February 09, 2009 12:06:00 PM - said...
I use Splenda in my coffee along with sugar-free hazelnut creamer. I measure the creamer to make sure I'm not adding any more calories than needed. Before I used the sugar-free creamer I used to use sugar-free hazelnut syrup and non-dairy creamer. Both taste great, but the creamer is easier and more convenient.
Comment: Monday, February 09, 2009 12:47:00 PM - said...
I totally agree with anonymous "Monday, November 03, 2008 6:27:00 AM"
DO NOT EVER USE ANYTHING ARTIFICIAL
If you use sweeteners there are many
natural ones with lower calories what you should be looking for in low glysimec and if you need to drink a lot of coffee to keep you going something is very wrong with your diet, sleep patterns, or not enough movement in your day.
Comment: Monday, February 09, 2009 1:13:00 PM - Tonyatlc said...
I drink around 2 cups of coffee every morning. I use splenda for a sweetener & powder creamer. After reading the various comments, I might try replacing the creamer with fat free milk to cut more calories!
Comment: Monday, February 09, 2009 2:54:00 PM - said...
Yeah,i v used splenda before thinking it was safe until i found the facts about it :(,i make my coffee with 4oz water,half tspn instant coffee,2-3 tbspn vanilla flavored soy milk and 1 tspn molasses.Just had a baby,this is the only way i could take my coffee which is not too stronge for me and the baby plus minerals and vitamins from molasses is really helpful for women at any age.it just gives a basic taste of litll coffee,vanilla and sweetness to it.It maybe littl different at first,i liked it and i got used to it.From my experience i recommand everyone not to use any kind of artifical sweetners.They all r really harmful to your health,just limit urself 1 tspn in the morning if possible with tea or coffee and believe me ull get used to it.I would never let go of my 8oz mug for anything until i realized i m taking double the amount already in the morning which i can have twice in a day,i forced myself taking just 1 tspn sugar in the morning made me to shrink my coffee mug size to a 4oz cup,which eventually cuts off the other ingredients from my coffee to half:)so half the calorie intales also...It worked for me...hopfully would for some of u out there.I was a person who would geg if i see other people drink soymilk,but now i know the diff... how healthy it is and can be subsituted for milk even if the amount is more.Low-fat milk nd low-fat half and half is healhty also I just try to squeeze as many healthy ingredients in my diet in a day if possible.Wish they made soymilk creamer because i really dont like the taste of the non-dairy creamer(chemical)
Comment: Monday, February 16, 2009 3:12:00 AM - cmindyc said...
I use Spleada Flavors French Vinalla. One packet per 2 cups of coffee. It's really good, it taste just like coffee creamer and sweetner all in one.
Comment: Monday, February 16, 2009 8:03:00 AM - said...
Hi I put 5%cream and a splendid flavor packet in my coffee. It makes it taste like a flavoured fancy coffee I like the mocha best
Comment: Monday, February 16, 2009 8:05:00 AM - said...
I use 5%cream and a splendid flavour packet. I love the mocha it makes your coffee taste taste like a fancy coffee
Comment: Monday, February 16, 2009 10:10:00 AM - said...
forget the sugar and chemical crap that will kill you and use honey. at least it's packed with antioxygens so that you have a healthier pick me up
Comment: Monday, February 16, 2009 10:15:00 AM - said...
I love my coffee in the morning.. it's both a treat and a ritual to start my day. I'd never give it up.. but I do drink non-fat lattes in the morning. They have a cup of non-fat milk (heated), a shot of coffee, and one sugar. My limit is two in the morning - then I switch over to green teas if I need a hot drink during the day!
Comment: Monday, February 16, 2009 11:31:00 AM - said...
in either coffee or tea, i use Stevia ('healthy' no calorie sweetner) and soy milk-yummy-it is so creamy and has tons of soy protein, more calcium than milk-
Comment: Monday, February 16, 2009 1:09:00 PM - said...
I use sugar twin & international delight. I coffee per day
Comment: Monday, February 16, 2009 1:21:00 PM - said...
i honestly, save my calories for coffee. i consider it my treat, you can cut calories out of brownies and still have it taste pretty good and pillsbury sugar free chocolate chip cookies arn't bad and i used to save my calories for that tablespoon of light cream. until i found that fat free half and half has less calories. usually when something is fat free it can have more calories or more of something else you'd rather not have. fat free half and half has only 20 calories per tbsp and 0g of fat! i do use splenda and only sugar free flavorings but the cream is what makes the coffee such a treat for me. so if your grocer has it, switch to fat free half and half its totally worth it.
Comment: Monday, February 16, 2009 1:42:00 PM - said...
I like my coffee with soy milk and 1 tsp. sugar.
I LOVE
maria.
Comment: Monday, February 16, 2009 3:58:00 PM - said...
i use truvia fat free dairy creamer,
it tastes just the same as sugar and full fat dairy creamer. Start my using 1/2 and 1/2 of each.
it will work
Comment: Monday, February 16, 2009 4:00:00 PM - said...
ok, i do drink my coffee black (most of the time). i put fibersure in it for the health benefit, and it actually sweetens the coffee a touch. regarding the milk sugars, i have recently gone from skim milk to 1% with that possibility in mind. i would like an answer to that question...any pig farmers reading this?
Comment: Monday, February 16, 2009 6:00:00 PM - said...
I drink my coffe sometimes everyday and I drink Decafenated coffee and I drink my coffee with just non-dairy creamer and I dont use sugar often but when I do I use sweet and low.
Comment: Tuesday, February 17, 2009 1:38:00 PM - said...
I decided to drop double cream in my coffee, I tried to go right to skim milk...yuk So now I use 1% and foam it so far it is good, I'm hoping when I have cream I will find it to rich.
Comment: Tuesday, February 17, 2009 3:42:00 PM - said...
I am a coffee addict, but also like to watch my nutrition. I have my coffee with vanilla-flavored soy milk and just a small amount of nonfat creamer. This way, I still get a little of the flavor of the creamer and the soy milk not only adds protein and calcium but also contributes to the flavor.
Comment: Thursday, March 12, 2009 2:03:00 AM - Susie said...
Try a Starbucks Grande Skinny Hazelnut Latte: 130 calories, 40% of my calcium need, 12 grams of protein, thats 24% of my protein need! And i often order an extra shot which doesn't add much nutrition-wise but boosts my energy!! Love it!!
Comment: Saturday, March 14, 2009 11:11:00 PM - HongKong girly said...
Isagenix non dairy creamer is terrible.The principal ingredients in all of these nondairy creamers are sugars and vegetable oils. It contains hydrogenated oils loaded with trans fats. Like coconut, palm kernel, soybean, cottonseed, or safflower. The sugars are a combination of corn syrup, maltodextrin, and sugar.
Comment: Monday, June 01, 2009 11:30:00 AM - becky said...
I`ve found that adding a touch of almond extract or cinnamon in my coffee helps when I`m cutting back on cream and sugar. They also help cut back sugar in oatmeal, because I like it a little sweet.
Comment: Wednesday, July 29, 2009 1:28:00 PM - said...
Don't mean to be a downer, but I am always surprised when diet blogs recommend non-dairy creamer. They are almost always full of trans-fats- the powder and the liquid. Don't be fooled into trading your future heart health for a few less calories. At the end of the day, you are probably better off using good old half and half.
Comment: Monday, August 31, 2009 9:23:00 AM - said...
i drink my coffee with lite cream & no sugar - i gave up sugar years ago , so i feel that the cream is dairy, plus i limit my coffee cups per day to 1, & very rarely i'll have an extra coffee or an iced coffee, so that shoud be ok. i used to drink it black w sugar - but i gave up sugar & went back to light cream or half & half. my point is you alwasy say how much calories with cream & sugar, but never comment on if there's no sugar added ? a lot of people say no to sugar & use cream or milk in their coffee drinks.
Comment: Monday, August 31, 2009 9:24:00 AM - Lori said...
If you get truly fresh and quality coffee, you don't need all the sweeteners and junk in it. Just like appreciating wine, coffee had wonderful subtleties to it.
I add only milk. I use 1% because there are oil soluble compounds that come out with a little fat in there. Yum.
Comment: Monday, August 31, 2009 9:26:00 AM - said...
Why would I want to ruin good coffee with cream, sugar etc. If it needs that stuff, it is not fit to drink.
Comment: Monday, August 31, 2009 9:47:00 AM - said...
I limit myself to one coffee a week - on Mondays- since I react so strongly to it, and can't sleep even if I drunk it 14 hours before bed-time. I am lucky because I always liked my coffee black, without sugar or milk.
Now, my Saturday and Sunday morning hot chocolate I make with 1/4 cup of skim milk (25 cals), 2 tbsp of Lite Nestle (30 cals), 1 tbsp of dry unsweetened cocoa (12 cal) and a sprinkle of cinnamon (cal-free). So, ~70 cals for the drink, with a 1/3 cup of oatmeal (120 cals), mushed banana (100 cals) and 1/2 teaspoon of honey (10 cals) makes up exactly 300 cals breakfast I aim for.
I disagree though about the dessert not belonging at breakfast - I think it's the best time of the day to add something sweet, since you have the whole day to burn it off. Better than doing a starchy dessert with dinner!
Comment: Monday, August 31, 2009 10:04:00 AM - Cocoablastems said...
Sorry folks, but Agave tops 'em all! It tastes much better than sugar (that's right!), without that nasty film that sugar leaves in your mouth. Much lower glycemic index than sugar, so no spikes and crashes, and comes from the Agave plant, in nature, not concocted in some factory of god knows what. I used to use splenda, but did a little research and wised up. After ceasing it's use, I once tried a friend's coffee, with splenda, and nearly gagged at the splenda aftertaste. YUCK! I didn't even realize that splenda had an aftertaste until I gave it up for something better!
Comment: Monday, August 31, 2009 10:05:00 AM - Cocoablastems said...
Sorry folks, but Agave tops 'em all! It tastes much better than sugar (that's right!), without that nasty film that sugar leaves in your mouth. Much lower glycemic index than sugar, so no spikes and crashes, and comes from the Agave plant, in nature, not concocted in some factory of god knows what. I used to use splenda, but did a little research and wised up. After ceasing it's use, I once tried a friend's coffee, with splenda, and nearly gagged at the splenda aftertaste. YUCK! I didn't even realize that splenda had an aftertaste until I gave it up for something better!
Comment: Monday, August 31, 2009 10:20:00 AM - Barbara Paine said...
I use abt. 1 Tb. 1/2 and 1/2 and (or sometimes light cream or fat free half and half) and either 1 splenda or 1 Truvia. I know it isn't fat free, but I only drink 2 cups on average a day. Okay 3 or 4 if I have to present or be at an early AM meeting. I don't think I am adding that much fat and calories to my day's intake.
Comment: Monday, August 31, 2009 10:41:00 AM - Kaytee said...
I've been drinking coffee "black" ever since I really started drinking it... about 30 years ago, when I was assigned to 3 months of night shift, at NAVHOSP Oak Knoll....
Comment: Monday, August 31, 2009 10:42:00 AM - said...
My morning coffee recipe: 2 tablespoons decaf grounds with cinnamon in filter. Drip brew with 20 ozs water. Pour in Qt jar, fill to brim with skim milk. Sweeten with Splenda. Drink 6 ozs. Take the remainder to work..add ice..drink until 1100hrs. (5:30am -11:00am). More like coffee flavored milk.
Comment: Monday, August 31, 2009 11:47:00 AM - cgcol said...
I switched to using skim milk years ago - now anything else tastes greasy. If you invest in a frother wand like the Aerolatte frother, you can create an impressive pile of foam for a low-cal latte(skim milk froths much better than higher fat milks) and makes a simple cup of coffee with skim milk seem like a real treat!
Comment: Monday, August 31, 2009 1:36:00 PM - said...
I use low-fat soy milk and a package of Nestle' sugar free fat-free cocoa miv with marshmallows ... YUM!!!
Comment: Monday, August 31, 2009 2:44:00 PM - said...
Another great way to lower the calories in your coffee if you still like sugar is to ask for a QUARTER SHOT of flavoring. I get a flavored brewed coffee au lait with skim milk and a quarter shot of hazelnut or caramel. It's a subtle flavor, not too sweet, and still delicious!
Otherwise, I do a skim latte with a quarter shot of chocolate and a quarter shot of coconut, hazelnut, or caramel. This adds about 20 calories per each quarter shot- not terrible. About the same as sugar. :)
Comment: Monday, August 31, 2009 6:38:00 PM - said...
I was using the french vanilla International delight creamer in my coffee for the past few months, which I kind if got used to. Well, I just had a blood test and my triglycerides were through the roof! Nothing else had changed in my diet except the creamer..I have since gone back to the non-dairy creamer powder and hopefully my next blood test will be back down to normal!
Comment: Monday, August 31, 2009 10:17:00 PM - said...
I find this a tad ridiculous. Have given up all desserts, all snacks except for fruit, alcohol, anything at all too starchy, anything artificial, red meat, you name it--and now I have to give up coffee, too? Pretty soon I will be reduced to twigs and leaves. As long as one doesn't overdo on the cream and sugar (artificial sweeteners are terrible!), what's the problem? Besides, coffee goes great with the branch I am chewing on right now!
Comment: Monday, August 31, 2009 10:47:00 PM - said...
I take it with soy milk and sans sugar because soy milk is slightly sweet, I also use a spoonfull of grounded linseed it makes it more hearthy so I skip the bread.
Comment: Monday, August 31, 2009 11:09:00 PM - said...
Hello there! I use a few tricks... One serving of Agave nectar 60 cals per Tbls. Then for the added sweetness without too much bitterness/medicinal flavor I use stevia. I use to be a sugar freak, like 12 sugar packs and 8 half/halfs. Crazy I know, but I was in the military so I didn't need to worry! And now I use fat free half/half 20 cals per serving, all though you still need to watch your servings on this one (the whole there are no fat grams if there is less than one). But now after a hard pregnancy my body and metabolism has completely changed! I hope that this combo can help some of you out there!
Comment: Tuesday, September 01, 2009 3:15:00 AM - said...
Do you guys know what farmers give their pigs when they want them to gain weight? LOW FAT MILK! Do you know why? because there is alot of sugar in it, they add sugar to make the milk taste like milk bacause all the flavour is in the fat. and sugar binds water in your body and turns it into fat. Also low fat milk or low fat anyting else will not satify your hunger or cravings. You will eat more and that means you will gain weight. If you use whole milk in you coffe and no sugar, Id say that is alot better for your body. If you dont give your body any fat then it will think that you are starving and it will save everything it can turn into fat. Try this, If you feel like eating sweets you drink one big glas of (whole) milk first then eat your sweets while you are drinking another glass of milk. I did this, without exercising and without changing anything else in my diet, and lost 6 kg in 2-3 weeks. DO NOT BUY LOW FAT FOODS OR DIET OR LIGHT PRODUCTS THEY ARE BAD FOR YOUR BODY! I DARE YOU TO TRY IT.
Comment: Tuesday, September 01, 2009 8:48:00 AM - Youn Sook said...
i am drinking Gano excel coffee..order from this site
www.GANOPLANET.com,
IT TASTES fANTASTIC.. and it's actually a healthy coffee....
Comment: Monday, September 28, 2009 10:40:00 AM - Flash said...
I am one of the lucky black coffee only drinkers, or so I thought after working hospital night shifts for 10 years...Now, after ALWAYS being told it was zero calories, I hear there are 15 or so per cup, AND being insulin resistant, am being told that the caffeine makes this condition even worse...any comments?????FLASH
Comment: Monday, September 28, 2009 7:18:00 PM - said...
I just switched to a sugar free creamer. its liquid form, and so damn good. i don't need to add any sugar. but seriously... we gotta live people. don't stress out over your coffee having some yummy creamer in it. Relax! don't we have enough stress in our lives? =)
Comment: Thursday, October 01, 2009 5:23:00 AM - Nikita said...
i drink my coffee with 2 tsp of powdered milk, without sugar and i like my coffee strong.............
is dat bad???????????
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