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Cut Coffee Calories

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science

 

Cut Coffee Calories

Whether you get your cup of coffee from a coffee shop or brew your own cup of coffee, it is a morning tradition that is missed by very few.  Unfortunately, it can also be the source of unwanted calories.

Black coffee by itself is very low in calories (but high in caffeine), however, more and more coffee drinkers are adding extras to their beverage.  While this may enhance the flavor, it is also adding in some instances hundreds of extra calories.  Here are a few tips to keep your coffee calories to a minimum:

  • Downside your drink.  If you usually get a large coffee, try a medium instead.  Make an effort to hold back on the refills.
  • If you are having a latté or cappuccino, consider ask for 1% or skim milk instead of whole milk. 
  • Skip the whipped topping. While it might an appealing look to your beverage, it is also adding a great deal of calories and sugar.  If you must have whipped topping, try the low fat or fat free options.
  • Avoid the caramel drizzle and candy pieces.  These may be your favorite part, but oftentimes after they are mixed in the coffee you can hardly even taste all of the extra calories you are drinking.
  • Cut the syrup.  Ask for only a half pump of your favorite sweetened syrup, or skip it all together.  Cocoa powder and cinnamon are a great way to add flavor without adding calories.  

Here is a delicious coffee treat that is more than your average cup of coffee.  It is made with non-fat dry milk so it is high in calcium, and fairly low in sugar.  Enjoy!

Café Mocha

Ingredients:

  • 1/3 cup milk (non-fat, dry)
  •  1 cup water
  •  1 cup coffee (brewed)
  •  4 tablespoons hot chocolate mix
  •     whipped topping (non-fat, optional)
  •     cinnamon (optional)

Directions: Heat reconstituted non-fat dried milk in saucepan until warm; do not boil.  Add coffee and hot chocolate mix. Stir well and heat to desired temperature.  Divide coffee mixture between two mugs. Top with non-fat whipped topping and cinnamon, if desired.  On a warm day, consider adding ice to your café mocha.

Makes: 2 servings.  Each serving contains 130 calories, 1 gram of fat, 67 mg of sodium, 26 carbohydrates, 1 gram fiber, and 5 grams protein.

 

Sources:

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1470 Calories Less

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science

 

1470 Calories Less

A typical American needs about 2,000 calories in their diet.  Depending on your age, gender, and amount of physical activity, this could be slightly more or less.  The calories we can consume add up quickly throughout the day, especially in our beverages.

 

Milk is a beverage that has a wide range of calorie amounts depending on what type you drink.  Here are the calorie amounts for an 8 oz. glass.  It is recommended that most adults get at least 3 glasses of milk per day.

  • Skim (fat-free) milk: 80 calories
  • 1% milk: 100 calories
  • 2% milk: 120 calories
  • Whole milk: 150 calories

All cow’s milk, regardless of fat content has the same amount of calcium per serving.  The big different is the fat amount.  If you drink 3 cups of milk a week and transition from whole to skim milk, you will save about 1470 calories (a week) and still get the same nutrients.  Oftentimes when we cut calories, we end up cutting nutrients as well, but not in the case of milk.

If you are someone who drinks whole milk and are not quite sure of the idea of switching to skim, even moving to a lower fat milk such as 1% or 2% will still save a significant amount of calories.

Here is a delicious dairy recipe for a fruit milk shaker.  It is a perfect way to incorporate more milk in your diet and get the calcium your bones need to stay healthy.  Enjoy!

Fruit Milk Shaker

Ingredients:

  • 1 cup milk (or water)
  • 1/2 cup non-fat dry milk
  • 2 bananas (ripe, or 1/3 cup orange juice concentrate)
  • 1 teaspoon vanilla
  • 10 large ice cubes

Directions: Place the following foods together in a blender. Blend for 30 seconds to 1 minute.

Makes 2 servings. Each serving contains 240 calories, 1 gram of fat, 147 milligrams sodium, 42 carbohydrates, 11 grams protein and 3 gram fiber. 

Sources:

  • Cornell Cooperative Extension of Onondaga County, Cooking with What You Have
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Dairy Consumption: Are you Getting Enough Milk?

June happens to be dairy month, which make it the perfect time to reflect on your dairy consumption.  Dairy foods contain calcium which is key in building strong bones and teeth.  Calcium is a mineral that babies, children, and adults need on a regular basis.  We need to continuously strengthen our bones throughout our lifetime.  Unfortunately, only children age 1-3 get enough dairy (or calcium rich foods) in their diet.

Calcium rich foods are most commonly found in dairy foods, and it is recommended that we get at least 3 servings every day.  The best source of dairy type foods is milk.  Milk is nutrient rich, and can also be low in calories.  Be sure to buy the fat free or low fat milk to cut total calories.  Milk also happens to be the dairy food we consume the most of, making up about 51% of American’s dairy consumption.  This is of course followed closely followed by cheese which makes up about 43% of our dairy consumption.  While cheese can be a good source of calcium, it is important to be aware of how much sodium and fat is in the cheese you are consuming.  There are low fat cheese options that will allow you to enjoy the delicious dairy food without all of the added fat and calories.

If you are allergic to milk, are lactose intolerant, or cannot consume dairy products for some other reason, not to worry.  There are a variety of other sources of calcium.  Broccoli and pinto beans are both sources of calcium.  Calcium can also be found in calcium fortified orange juice, and different types of milk, such as soy milk.  If it is not cow’s milk you are drinking, be sure to look closely at the label to ensure that it still has the same nutrients that you are looking for.  Many products claim the name ‘milk’ but have fewer nutrients, and a much larger price tag. 

Most importantly, be sure to get three servings of calcium rich food every day for strong bones and teeth.  Remember that eating right and getting enough calcium is not just for kids; everyone is responsible for taking care of their body.

Here is a recipe for a banana dessert that is packed with ingredients from both the fruit and dairy group.  Enjoy!

Banana Waldorf

  • Ingredients:
  • 3 banana (peeled and sliced)
  • 1 apple (cored and sliced, with peel)
  • 4 cups yogurt (nonfat vanilla)
  • 1 pinch cinnamon
  • 1/8 cup walnuts (ground)

 

Directions: 

First, mix all of ingredients together in large mixing bowl.  Then, place it in individual serving dishes and chill until ready to serve, up to 1 hour.  This dessert looks great when topped with a sprinkle of ground cinnamon.

Makes: 4 serving. Each serving contains 48 grams of carbohydrates, 9 grams of protein, and 3 grams dietary fiber.

Sources:

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