Interested in learning an easy way to lose a few pounds? For some people it might be beneficial to rethink your drink. Did you know that 1 double double from Tim Hortons can be adding ~230 calories to your diet! Many clients I see on a regular basis drink 4-5 of these a day (that’s 900-1100 calories in coffee alone). Nutrient wise, these calories could be better “spent” on a nutrient dense breakfast such as ¾ cup greek yogurt + berries + ¼ cup granola (250 calories) or a healthy lunch such as a tuna sandwich + 1 cup veggies (300 calories).
It is also important to keep in mind other sources of calories from drinks such as juice, soda, milk, and alcoholic beverages. Check out this chart to see just how many extra calories you might be consuming in coffee each day.
What’s in Your Coffee?
|Coffee||Calories||Sugar||Fat ( ½ is saturated)|
|Med 1 milk||15||1g||0.5g|
|Med 1 milk ½ splenda||15||1g||0.5g|
|Med 1 milk 1 sugar||50||9g||0.5g|
|Med 1 cream||40||1g||3.5g|
|Med 1 cream 1 sugar||75||9g||3.5g|
|Med Double Double||150||18g||7g|
|Large 1 milk||20||2g||1g|
|Large 1 milk 1 sugar||65||13g||1g|
|Large 1 cream||70||2g||6g|
|Large 2 milk 1 sugar||85||15g||2g|
|Large 2 milk 2 sugar||130||26g||2g|
|Large Double Double||230||26g||12g|
|Large Triple Triple||345||39g||18g|
|XL 1 milk||30||3g||1g|
|XL 1 milk 1 sugar||80||17g||1g|
|XL 1 cream||90||3g||7g|
|XL 1 cream 1 sugar||140||17g||7g|
|XL Double Double||280||34g||14g|
|XL Triple Triple||420||51g||21g|
* You can ask for ½ a sugar in your coffee!
Here’s another idea! Instead of having a second or third coffee in the morning, why not try something more filling such as a skim milk latte or a mixed berry smoothie (1/2 cup berries, ½ cup milk, ¼ cup yogurt, 1 tbsp honey). Each of these options will save you ~100-150 calories and add 7-10 grams of protein to help keep you full longer.