Breakfast is often thought of as the most important meal of the day, for good reason. Eating a healthy breakfast provides energy to start the day and can be helpful for weight control. In children, a healthy breakfast is essential for proper growth and development and is linked to improved attention and learning in school. Unfortunately, many common breakfast foods are more like sweet desserts than a healthy meal to start the day.
Take, for example, the grande (16 oz) Mocha Frappuccino blended coffee drink from Starbucks. This drink has 410 calories, 15 grams of fat, 61 grams of sugar and 5 grams of protein. To put this in perspective, 61 grams of sugar is more than most people should have in an entire day!
You could order this drink with nonfat milk and no whipped cream. That’s a good idea, but it will still have 270 calories, 1 gram of fat and 59 g sugar. That’s still a lot of sugar!
Let’s compare that to a small (16 oz.) McCafe Mocha Frappé from McDonald’s, which is essentially a coffee milkshake. It has 500 calories, 20 grams of fat, 66 grams of sugar and 8 grams of protein.
Sure, the calories and sugar in the coffee drink aren’t quite as outrageous as the milkshake, but it’s close. This is especially clear when you compare the coffee drink to actual coffee. A grande (16 oz.) Pike Place Roast from Starbucks has 5 calories and no fat or sugar. If you like cream and sugar in your coffee, that adds 5 grams of sugar, 3 grams of fat and about 50 calories, still way less than either “coffee” drink.
If you don’t want plain coffee a better choice might be a grande Starbucks Cappuccino, which has 140 calories, 7 g fat and 10 g sugar. Get one with nonfat milk and you cut out 60 calories from fat. If you are worried about how much sugar you consume and how many calories you drink (you probably should be!), this is a much better coffee drink choice than a milkshake!
This isn’t specific to Starbucks. A medium (16 oz.) iced coffee at Dunkin’ Donuts has 130 calories and 28 grams of sugar. And that doesn’t include a donut.
Does this mean you can’t enjoy a delicious coffee drink? Of course not. But don’t try to fool yourself by calling it coffee. Depending on what you order, it may essentially be a milkshake! I think we can all agree that is not part of a healthy breakfast.
I call this idea that unhealthy food makes its way onto our breakfast table Candy & Soda for Breakfast. Foods like donuts and pastries are often topped with icing and it would be difficult to distinguish many muffins from cupcakes. Many “fruit” drinks contain little to no juice but plenty of added sugar, so they are essentially soda without bubbles.
And it’s not just breakfast, either. Lunch, dinner and snacks frequently include foods that look like a healthy choice – yogurt, nuts and granola bars are a few examples – but really are candy and soda in disguise
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