Happy National Coffee Day!
For those of us who enjoy a cup of coffee in the morning, there’s good news: coffee may not be so bad for our health after all! Moderate coffee consumption may play a role in preventing certain chronic diseases, such as diabetes, cancer, Alzheimer’s, and heart disease. Of course, those coffee shop creations with added sweeteners, creamers, and toppings are often high in sugar, fat, and calories, and most experts agree that you shouldn’t start drinking coffee on the basis of any purported health benefits. That said, for those of us who do drink it, we can keep calm and sip on—-yes, even if you are on the Medifast program, you can still have your daily java fix. Just skip those high-calorie add-ons and be mindful of your total caffeine intake as you may be more sensitive to its effects while following a reduced calorie meal plan.*
Here’s a few dietitian-approved tips & tricks on how to enjoy your coffee as part of a healthy lifestyle:
- Simpler is better. If possible, try drinking your coffee black. It may take a little getting used to, but eventually, your taste buds will adapt and you won’t miss those creamers and sweeteners after all!
- If you can’t drink it black, add a splash of unsweetened almond or cashew milk or low-fat milk for a boost of calcium and vitamin D.**
- Sprinkle your favorite spice, like cinnamon or nutmeg, on top of your coffee grounds prior to brewing for added flavor and a healthy dose of antioxidants.**
- Try different roasts to see what you like best. Darker roasts typically have less caffeine than light roasts, even though the flavor is stronger as roasting burns off some of the caffeine. Serving size, type of bean, type of grind, and brewing method can also have an impact on the taste and caffeine content.
- Limit your caffeine intake to 300mg or less per day. On average, one cup of coffee (8 oz.) has ~100mg of caffeine. Also, consider drinking your coffee before noon so that it doesn’t negatively affect your ability to get a good night’s sleep.
- Try the Medifast Calorie Burn Cappuccino, Mocha Shake, or Coffee Soft Serve for a little bit of that delicious coffee flavor along with a healthy dose of protein and fiber to keep you feeling full and satisfied.
*In addition to your daily water intake, you may have other calorie- and carbohydrate-free beverages, such as coffee, on the Medifast program.
** Refer to the Medifast Condiment List for recommended serving sizes for creamers, milk, sweeteners, syrups, and spices.