Few things can come between a model and her Starbucks, but nutrition is one of them. Models have to keep fit and healthy bodies as part of their job, so you can bet that they make healthy choices when they stop in at their local coffee shop.
Here’s how models make healthy café choices:
CHOOSE NON-FAT/SKIM MILK
Some coffee houses make their beverages with whole milk — or, gulp, even cream! — by default unless you request otherwise. Ask that your drink be made with skim (non-fat) milk instead and you’ll get all the nutrients and flavour without the fat. Opt for milk in your coffee or tea instead of cream.
SKIP THE WHIPPED CREAM AND SYRUP
Toppings like these will add on the fat and calories to a beverage but offer no nutritional value whatsoever. Opting for whipped cream will add over 100 calories and 10 grams of fat to your beverage.
SIZE MATTERS
If you do end up choosing one of the more indulgent, high-calorie drinks, opt for it in the smallest available size to help keep the extra calories to a minimum. If you’ve made a healthier choice, size is less of an issue.
BONE UP WITH MORE MILK
Instead of a coffee, try a café latté (espresso in steamed milk) or café au lait (half coffee, half steamed milk). These will still provide the same amount of caffeine, but because they are made with half milk they provide much needed Calcium and Vitamin D. Calcium is crucial to the health of your bones and teeth, and is also essential for brain and muscle function. Vitamin D helps your body absorb calcium and is linked to lower risk of cancer.
BE CAUTIOUS OF CAFFEINE
Caffeine is the stimulant in coffee and tea that reduces drowsiness and increases alertness. Know how much caffeine is in your drink. Avoid caffeine after 5pm so that it doesn’t interfere with the quality or quantity of your sleep. If you drink caffeinated beverages regularly, re-hydrate with water (caffeine is a diuretic — it increases urine production) and make sure you are getting enough Calcium and Vitamin D in your diet (caffeine leeches Calcium from bones). The nutrition information (see below) provided by the coffee shop will list caffeine content.
REDUCE SUGAR
Use less sugar, or, even better, no sugar. Train yourself to enjoy your favorite beverage with less sugar by gradually reducing the amount you use. Choose beverages that have little or no added sugar. If you have a sweet tooth, try using honey instead of sugar to sweeten your drink. Honey has a variety of health benefits (anti-bacterial, aids in digestion, soothes sore throats, sinus de-congestant, etc.) and is a natural product. In comparison, white sugar is exposed to a lot of chemicals when it is refined, is completely lacking in nutrients, and has no known health benefits (over-consumption, though, is linked to diabetes). Forget sweetener — it may be calorie-free, but it isn’t good for you.
SNACK WISELY
Choose whole-grain and low-fat snacks. Opt for the low-fat muffin. Make a bagel healthier by choosing light cream cheese and having veggies, like tomato and cucumber, added. Many coffee shops now offer yogurt and fruit — these are the healthiest snack choices you will find at a coffee shop.
BE CALORIE CONSCIOUS
Be aware of the liquid calories you are consuming by reading nutrition information provided by the coffee shop (see below). Whole milk, cream, whipped cream, sugar, and syrup add extra calories. Reduce calories by choosing non-fat milk, reducing or illimating added sugar, and skipping syrup and whipped cream. Consider this Starbucks comparison: there are 660 calories in a Venti 2% Peppermint White Chocolate Mocha; or, you could have a Venti black coffee for a mere 5 calories.
READ NUTRITION INFORMATION
Next time you stop in at your coffee shop of choice ask for their nutrition information. They may not display it, but most have nutrition pamphlets behind the counter for customers who request them. You can also find nutrition information online.
Selected coffee house nutrition information available online:
Starbucks
Second Cup
Tim Hortons
Williams
Examples of model-worthy beverages:
Non-fat Café Latté
Espresso
Non-fat Café au Lait
Coffee (black or with milk)
Non-fat Chai Latte
Tea (black or with milk)
Coffee, tea, and hot milk beverages are considered healthful when consumed in reasonable quantities. The main message here is to keep them that way by enjoying them without added sugar and fat.
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