Portion distortion: coffee creamer

Welcome back to another portion distortion post. If you are counting carbs, trying to lose weight, or just want to reduce your daily sugar intake then you should know about coffee creamer.

I love iced coffee! More so in the hot Summer months, than the Winter months. I love McDonalds Frappe, but at over 600 calories per serving I only drink about one a year. Rather I save any coffee that does not get drank at my house, put it in the fridge, and when ready to have iced coffee I add a ton of ice and coffee creamer. That’s it, nothing fancy. But, it can still add up the calories, carbs and sugars.

I really only like French Vanilla Creamer. I have tried vanilla flavored almond milk, but yuck nope it just isn’t the same in my iced coffee. Almost all French Vanilla Creamers have the same nutrition facts, namely a serving size is 1 tablespoon. Yes, one tablespoon is a serving size! That can very quickly add up if I do not pay attention to how much I am adding. I recently started to pay more close attention to my carbs and sugar intake. I found So Delicious French Vanilla Coffee Creamer at Publix, and Publix is the only place I can find it in my area. After comparing labels I discovered I could save 45 calories in my iced coffee, and 6 carbs by switching from my regular French Vanilla Creamer to So Delicious French Vanilla Creamer. So Delicious is an organic coconut milk coffee creamer. It is more expensive, of course, but I am using way less, and my husband doesn’t like it, so it lasts quite a while for me. It is delicious in my iced coffee, and I am careful to only have one coffee per day, and use only 3 tablespoons. I also like it in hot coffee, and my hot green tea. But, no more than 3 tablespoons a day. I had posted a while ago about making smoothies and how I add a tablespoon of creamer in there for a little more flavor. I have not tried So Delicious yet, in my smoothies, but I am sure it will be awesome! I haven’t been drinking smoothies since I started counting carbs.

If you would like to learn more how to learn to portion control, Mindfulness, Guided Imagery, weight management, CKD, or any other Health related topic, please use the contact form after the images to contact me for a free meet and greet.

Remember if you have CKD, Heart Disease, Diabetes, etc read the labels to be sure you know what the actual ingredients are and pay attention to Sodium as well as other nutrition info.


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My name is Melissa. I am a certified Health Coach, Holistic Coach, Kidney Coach, LPN, can coach in Herbalism, Aromatherapy, Guided Imagery, am level 2 Reiki certified, and I want to be your Health and Wellness Coach. I am continually learning and taking classes to expand my knowledge base.

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