WHETHER you’re rushing through the airport or on your way to work, Costa Coffee is great for grabbing a drink and a quick bite to eat.
But it’s easy to bypass the green tea and reach over the salads in favour of a whipped cream-topped frappé and a slice of cake.
Priya TewRegistered dietitian Priya Tew[/caption]
However, doing so repeatedly won’t do you any favours if you’re trying to lose weight.
Thankfully, you haven’t got to ditch the cafe giant for good.
There are actually numerous options on the menu suitable for on-the-go that won’t disturb your diet.
Priya Tew, a registered dietitian, said: “As someone who works in eating disorders and intuitive eating, I’m not a fan of eating out with the idea of weight loss.
“Personally, I think we should enjoy our food and the times we eat out.
“However, there are still ways to make healthier choices, especially if you grab lunch on the go a lot.”
Here Priya lists her top picks for when you spot a Costa next time you’re out.
1. Green Tea
CostaGreen tea is ‘high in antioxidants and very hydrating’, Priya said[/caption]
Calories: 5Fat: 0.2gSugar: 0.2gProtein: 0g
Costa is most famous for its range of delicious-sounding drinks.
The menu features everything from lattes to mochas, lemonades to iced teas, and hot chocolates to fruit coolers.
But if you’re watching your weight, Priya would go for a cup of green tea.
“It is high in antioxidants and is very hydrating,” she said.
2. Wholegrain Porridge
A bowl of steaming porridge from CostaCosta
Calories: 683Fat: 4.4gSugar: 5.9gProtein: 7g
“For breakfast on the go, Costa has a great porridge pot,” Priya, from Southampton, said.
“Oats can help keep your blood sugars more stable and are a wholegrain food.
“I’d recommend topping this with a portion of fruit such as a banana to bring in that balance and some sweetness too.”
The 220g pot combines jumbo oats with British semi-skinned milk.
3. Chicken Roasted Pepper & Tomato Pasta Salad
CostaA portion of Chicken Roasted Pepper & Tomato Pasta Salad[/caption]
Calories: 281 Fat: 3.3gSugar: 4.8gProtein: 25.5
For lunch, Priya recommends a salad or a sandwich.
If you’re trying to eat plant-based, she recommends the Tomato Mozzarella & Pesto Pasta Salad.
Otherwise, your best bet is the Chicken Roasted Pepper & Tomato Pasta Salad, she said.
“These have some salad leaves and vegetables with them, making them a good choice,” Priya, who is also a pilates teacher, added.
The 225g portion of pasta features semi-dried tomatoes, mozzarella, fresh rocket, spinach and green pesto.
4. Chicken Salad Sandwich
CostaThe Chicken Salad Sandwich comes with tomato, cucumber and lettuce[/caption]
Calories: 402Fat: 13gSugar: 4.9gProtein: 24.g
If a salad won’t cut it, try the Chicken Salad Sandwich, Priya said.
British roasted chicken is layered with mayonnaise, tomato, cucumber and lettuce, then sandwiched between two slices malted bread.
“This is a great option as there is salad in there too,” Priya said.
“It also doesn’t contain any processed red meat which is something we should be trying to eat less of.
“So if you usually have a ham, bacon or sausage sandwich, this is a good swap.”
5. Beanz & Cheese Toastie
The Beanz & Cheese Toastie, made with Heinz baked beans, mature cheddar and white breadCosta
Calories: 321Fat: 7.6gSugar: 1.6gProtein: 14g
Sometimes you crave something warm. And in these moments, Priya advised trying the Beanz & Cheese Toastie.
It’s made with Heinz baked beans, mature cheddar and white bread.
“Firstly, this is a great combination,” Priya said.
“The beans are low glycaemic index, making this a filling sandwich and good for blood sugars too.
“Ideally though, I would choose wholemeal bread.”
6. Greek Style Yoghurt with Mixed Berry Compote
CostaAnother good option is the Greek Style Yoghurt pot with Mixed Berry Compote[/caption]
Calories: 249Fat: 6.9gSugar: 20gProtein: 9.8g
“After a sweet item? You can choose the thing you really love and enjoy it by eating it mindfully and savouring each mouthful, while also being aware of what else you eat that day,” Priya said.
“However, I personally like the yoghurt pot with granola.
“The yoghurt provides some protein and calcium, plus you get some fruit too.”
7. Fruited Teacake
CostaThe Fruited Teacakes from Costa contain 281 calories[/caption]
Calories: 281 Fat: 2.1gSugar: 20gProtein: 8g
And it wouldn’t be a trip to Costa without a baked good.
But if you’re trying to cut back on your calories, Priya said it’s best to identify something that isn’t too full of sugar.
“The toasted teacake is a good option due to it not being too sweet,” she said.
“But these tend to be pretty large, so you could always share it with a friend.”