- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Question
Coffee calories: Sabotaging your weight-loss goal?
I'm trying to lose weight. Can I still drink coffee or will it add too many calories to my diet?
Answer
from Katherine Zeratsky, R.D., L.D.
It depends on the type of coffee you drink. A plain cup of brewed coffee has only two calories (and no fat). But if you dress up your coffee with extras, whether at home or your favorite coffee shop, you also add on extra calories.
See how many unwanted calories that 1 tablespoon of these extras can add to your coffee:
- Heavy whipping cream. 52 calories
- Table sugar. 49 calories
- Half-and-half. 20 calories
- Fat-free milk. 5 calories
So if you're dieting or watching your weight, carefully read product labels as you consider how to flavor your coffee.
When you're buying brew from your local coffee shop, it's especially easy to go overboard on calories (and fat and sugar). Before ordering, check out the nutrition information provided by the coffee shop, either in person or online. Some coffee drinks are more like dessert and can have hundreds of calories. Occasional indulgence is fine. But remember that when it comes to weight loss, all calories count — even calories in liquid form.
- USDA National Nutrient Database for Standard Reference, Release 22. U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/foodcomp/search/. Accessed Aug. 16, 2010.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 16, 2010.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 17, 2010.
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