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Lightening your Morning Routine - Nutrition

It’s how millions of Americans start their day. When it comes to your morning coffee, health experts say drink up! “The key is making sure you’re getting enough caffeine throughout the day. Generally, that’s around 300 milligrams or so, or two to three cups a day is recommended,” said Leigha Messner, a dietitian with Lee Health.But what goes in and with coffee can often times add hundreds of calories to your cup of Joe. “Monitor how much creamer you actually need. You’ll be surprised that you can train your taste buds. It usually takes about two weeks to get used to a flavor and four weeks to make it a habit,” said Messner.Instead of creamer, try another option like almond milk, cashew milk or soy milk. “Milk can take its place and you’re actually getting more nutritional value from the milk. If you’re choosing a low fat or skim milk, if you want a little dash of two percent you’re still getting the protein, vitamin D, calcium and other vitamins and minerals,” said Messner.If coffee is a part of your daily routine, eliminate whipped cream and extra flavors and avoid coffee snacks like muffins, donuts, cookies and brownies. “The general rule of thumb is making sure you have a complex carbohydrate, a heart healthy fat and a protein at each meal,” said Messner.So, if you’re having a bagel with your coffee, go for half of a whole grain bagel with peanut butter instead of cream cheese. “The peanut butter has the healthy fat, the protein, and the carbohydrate can come from the bagel,” said Messner.Tea with honey and fruit smoothies are other great ways to start the day. All suggestions can help cut calories and improve your energy throughout the day.View More Health Matters video segments at LeeHealth.org/Healthmatters/Lee Health in Fort Myers, FL is the largest network of health care facilities in Southwest Florida and is highly respected for its expertise, innovation and quality of care. For more than 100 years, we’ve been providing our community with personalized preventative health services and primary care to highly specialized care services and robotic assisted surgeries. Lee Health - Caring People. Inspiring Care.Visit LeeHealth.org