CoffeeCoffee is so much apart of the modern Australian lifestyle. We grab a coffee before starting a big task. We reward ourselves with a coffee when we complete a big task. We meet for coffee. We offer a cuppa to our guests. It’s part of daily life. So what’s your preferred brew and how could you make it better for your health?

Espresso

Reserved for the true coffee aficionado (or the those approaching a tight deadline), this coffee is brewed by filtering a small amount of water through finely ground coffee beans.

How to make it better:

  • Limit intake to 2-3 per day – High intake of caffeine can impact sleep patterns which has impact on concentration, stress, weight management and cardiovascular health.  
  • Have it with a glass of water (or 2) – Caffeine has a diuretic effect and consuming large amounts of coffee without adequate fluid intake can leave you dehydrated.

Long Black.

Usually made by topping off a single or double shot of espresso with hot water. The long black is the cuppa with the lowest kJ content.

How to make it better:

  • Avoid adding sugar – Sugar will increase the kJ content of your beverage, cause a rapid rise and fall of your blood sugar levels and gives no health benefits. Check out Kate Freeman’s Review of That Sugar Film for greater discussion of sugar in our diets. 
  • Limit intake to 2-3 cups (1-2 if double shot) per day.

Flat White or Latte or Cappuccino

Milk contains both carbohydrates and protein. These nutrients provide fuel for the brain and muscles, and help to keep you full. Coupled with the appetite suppressing effect of caffeine, a milky coffee can be an energy boosting snack on its own. However, it’s very easy to over consume kJ from beverages. Being mindful of the size and number of milky coffee’s you have each day is very important.

How to make it better:

  • Downsize to a small  – Larger coffees provide you with extra, unnecessary kJ and a smaller size is likely to be just as satisfying.
  • Opt for light milk  – This simple action reduces the kJ content of your coffee and reduces the volume of saturated fat you’ll consume over the course of the day or week.
  • Reduce added sugars and sweeteners – Again, this will reduce the kJ content of your coffee. Over time your taste buds will become accustomed to less sugar in the diet making you less likely to crave sweet foods.
  • Limit intake to 1-2 per day
  • Avoid buying a snack to have with it

Mocha or Flavoured Latte

Delicious though a caramel latte can be (I know – I lived on them throughout uni), flavoured coffees contain a considerable amount of added sugar. By having sweet beverages on a regular basis we become accustomed to excess sugar which usually means excess kJ. Slowly moving towards unsweetened coffees will help your waistline and overall health.

How to make it better

  • Ask for half the amount of flavouring – wean yourself off the sugar.
  • Choose a sugar free flavouring – Many chain caffe’s have sugar free options
  • Add cinnamon or cocoa instead
  • Opt for light milk
  • Downsize to a small
  • Save for special occasions

Instant Coffee

For many of us the humble instant coffee is a daily staple and everyone makes their’s a little differently. As always, moderation is key and making an effort to reduce added sugars can help to reduce our preference for sweet things.

How to make it better:

  • Swap to decaf in the afternoon or swap to a herbal tea
  • Reduce or remove added sugar
  • Limit to 2-3 per day
  • Drink with a glass (or 2) of water
  • Add a teaspoon of cocoa, cinnamon or vanilla essence for flavour
  • Avoid the habit of needing something with it  – Often we can consume excess snack like biscuits when having them with our cup of coffee unconsciously. Being aware and mindful is key.

Most importantly … Enjoy! Really, really enjoy your coffee. Rather than looking at your cuppa as a means to an end, savour the whole experience and finish feeling satisfied with your choice.

If you’d like further help with your nutrition please click below: