I work as a barista in a certain well-known coffee shop (I won't advertise, I'm sure you all can guess, but what I am going to say can apply just about anywhere), and one of my on-going struggles is trying to avoid the calorie traps there. I know a lot of people are addicted to their lattes, and I decided to write up a little how-to, being as I have (she says drily) the "inside track."

1) Customize your drink. Almost any milk drink can be made with skim milk. If you have a particular flavor syrup that you like and don't want to completely give up, we are happy to reduce the amount that goes into your drink. If you're giving up caffeine (o, horror), most places do decaf espresso in addition to regular. We also have sugar free syrups, and I know that other coffee shops also carry them.

2) Check your size. At the coffee shop where I work, the smallest size on the menu is 12 ounces, which isn't too bad--an ounce of espresso, eleven ounces of milk if you're getting a latte. BUT we have a smaller size, an eight ounce, that isnt on the menu. If they don't have a smaller size, you could always have them underfill your cup if you don't have the room in your daily calorie budget for that much milk.

3) Try a cappuccino. If you drink lattes, a cappuccino is similar in flavor, with one significant difference: cappuccinos have a lot of creamy, yummy foam on top. More foam means more air, and less milk, which means fewer calories. It does have a stronger coffee flavor, though. (I personally adore cappuccinos.)

4) When in doubt, ask how something is made and, if possible, check the nutrition facts. You might be pleasantly surprised or absolutely horrified at the calorie content. Knowing that caramel sauce is absolutely loaded down with sugar and fat may help you think twice about ordering that extra caramel.

5) Skip the whip. I know the whipped cream that we use is made with heavy cream and vanilla syrup, because we make it in the store. Other places may vary, but it's a whole heck of a lot of calories to add to a drink--a whipped cream cap usually adds at least a hundred calories. We can add a foam cap if you need a little something to top it off--or if you absolutely just can't stand to skip the whipped cream, ask for light whip.

6) Soy power! You can usually get soy instead of milk for a small extra fee. Soy and espresso actually taste wonderful together. Some places even carry organic milk (we do, but ours tastes kinda gross. It's the kind you don't have to refrigerate).

7) Step away from the pastry case. Almost every pastry that we carry in our store is the equivalent to a fifth or a quarter of the average person's daily recommended caloric intake. Looking at them, you wouldn't think they were that bad--but they are. Even the tiny sugar-free brownies we have are like, 300 calories or more. Crumb cake? 500.

8) If you drink it black, drip coffee is 98% water.


I don't know how many coffee addicts we have in the crowd, but maybe this will help some people out there.

Cate ~~ our organic milk is.. um.. parlamat? Something like that? It's the kind you find in the baby section in the grocery, but I've never seen the organic kind in the store.

Fer ~~ we don't have sugar-free white mocha, unfortunately, but what you could try is reducing the amount that they put in there--like one pump to a tall. OR you could add one pump of WM to the sugar free hazelnut and mix the two. (Hazelnut is yummy with coffee, I agree.)

Well, I got a tall soy sugar free hazelnut mocha today. It is pretty yummy. The hazelnut seems to bring out more of the coffee flavor. It was the perfect touch to this very snowy day.

Thanks Kali - I was actually planning on making a run by the coffee shop this morning on my way to a meeting. I had forgotten about the sugar free syrups. Do they make a white chocolate sf syrup?? I really like my soy white chocolate mocha, and if I can reduce the calories, I would be in heaven.

You have long-life organic milk?

hmmm...which brand? I've been trying to find a shelf-stable one for a while, none of the local organic markets seem to carry any.

If I knew the brand, I could maybe special-order from the company (or have one of the markets special-order for me).

Catherine

Kali, thanks for the info. I have taken to asking for coffee that is decaf, skim milk, no whipping cream, and sugar free calorie flavors. I don't treat myself that often...but often enough to have it count on my food chart. You suggestions are going to be a great help. Thanks.

Cathy J

Thanks for the info. Good information. I always order my latte's made w/ Soy milk and no whipped cream. I order them decaf if I'm having it after 2 p.m. too.

I also always just get the tall, for one thing, it doesn't stay warm long enough to get a larger one than that.

I also drink tea at the office and at home. I love rooibos, especially vanilla.

Dawn

We have herbal teas, Bee, that are naturally decaf. Not sure on the organic part, though. Yep, espresso, that's the term--I love espresso shots.

At home, I prefer plain, black, drip, coffee.

On the rare occassion that I go into a coffee shop, I have a plain black espresso. (I think that's the term; the strong stuff in the tiny cups. )

I frequently get decaf earl grey (my favorite breakfast tea) when I'm traveling with my dh and have never gotten weird looks.

I just don't generally get tea in coffee houses because I prefer organic teas that are water processed decaf (or naturally decaf like rooibus).

Really?? We have all kinds of people who come in to get non-coffee beverages. (Well, we also work around a lot of office buildings, so instead of gathering around the water dispenser thingy, they all gather in my store, lol.) This will seem off the wall, but what kind of tea do you like? I like tea almost as much as I like coffee and I love chatting about both.

Great tips!!!

I'm not a coffee drinker but my dh was horrified when he looked up the nutritional information on some of his favorite "speciality" coffees. Same with the morning pastries - who would have thought that a scone could be THAT fat and calorie laden ; )

Kali - I had to share a story with you. It's not really related to the board, but I thought you would appreciate it.

My dh and I have a friend that is addicted to a certain caffinated drink sold where I'm sure you work. Well, I am allergic to caffine and my husband doesn't like coffee. Occasionally, when we all go out, our addicted friend talks us into going there for a "pick me up". Well, after he has ordered his "Iced Quad Vendi Latte" - it took me a while to understand what the heck that means - I just love the look on the baristas faces when my dh orders a hot cocoa and I order a decaf tea - they look at us like "Uh, do you now where you are? we serve coffee." It just cracks me up every time - almost to the point that I like going in! They are never mean, just a little confused as to why we are there!!

Mel