In case you haven’t heard, Starbucks’ new fall menu drinks are back for another year! This year, the beverage lineup brings back old favorites and new additions, featuring familiar fall flavors like pumpkin and apple. Combined with classic Starbucks offerings like chai latte and cold brew, there are plenty of options to choose from the next time you head to the drive-thru.
MyFitnessPal asked registered dietitian Denise Hernandez for her tips on menu modifications to help you stay on track with your health and wellness goals while still enjoying the great options Starbucks has to offer.
How to Modify Any Starbucks Drink to Fit Your Goals
Often, when we order coffee at a coffee shop or chain, we don’t always look at the exact nutritional details of our favorite beverages. “It’s important for consumers to know the ingredients in their favorite coffee drinks,” Hernandez says. “The amounts of calories, fat, and sugar can add up with the different syrups and flavors we add to these drinks.”
As you consider which new drink to try, Hernandez advises keeping these general tips in mind the next time you order:
- Control portion sizes. “Simply dropping a size can reduce calories, fat and sugar.”
- Reduce sugar content. “Sugar-lowering modifications prevent high blood sugar and high triglycerides.”
- Choose low-fat or non-dairy milk options. “Almond milk is the best option if you want to reduce your fat intake. Soy milk is for those who want a dairy-free option due to lactose intolerance, but still want some protein. Oat milk is also a good dairy-free option for those with lactose intolerance, but the calorie and natural sugar content may be higher.”
- Ask for less syrup or use sugar-free alternatives. “Ordering fewer doses allows for reduced calories and sugar. For example, 4 doses of pumpkin spice syrup are used to make a large pumpkin spice latte, which is 390 calories, while just 2 doses reduces calories to 300.”
- Avoid whipped cream and other high-calorie ingredients. “This will reduce the fat content, which helps prevent cardiovascular disease. If you want to add an extra kick to your drink, choose a spice like cinnamon or nutmeg. If you really want a regular garnish, ask for a lighter serving.”
Tips for changing up Starbucks’ new fall menu drinks
These seasonal drinks are only available for a limited time, so enjoy! But if you drink them more often, find your drink of choice below and consider Hernandez’s modifications, which will reduce the total amount of calories, sugar, and fat in your drink.
Pumpkin Spice Latte
For a large size, you’re drinking 390 calories, 52 g of carbs, 50 g of sugar, 14 g of total fat, and 14 g of protein.
“First, I would go for a tall milk. And instead of three scoops, I would ask for one or two scoops and either skim or almond milk.”
Find more nutritional information here
You may also like
How sugar affects your body >
Dairy-Free Apple Crisp Iced Chai
A large size of this chai latte contains 370 calories, 64 g of carbohydrates, 46 g of sugar, 12 g of total fat and 4 g of protein.
“I would order a light, dairy-free, large, chilled apple crisp with cream and a pump of chai syrup.”
Find more nutritional information here
Oat milk macchiato with apple crisp
When ordered as a grande, this macchiato contains 320 calories, 56 g carbohydrates, 29 g sugar, 10 g total fat, and 3 g protein.
“For a tall size, I would order light “drizzle of spiced apple and a pump of apple brown sugar syrup.”
Find more nutritional information here
Iced Chai with Pumpkin Cream
This pumpkin-infused chai has 460 calories, 68 g carbs, 66 g sugar, 17 g total fat, and 10 g protein when ordered in a large size.
“I would ask for almond milk or skim milk, ask for a light pumpkin cream cold foam, and no pumpkin spice topping or with a light topping. Also, for a large size, I would ask for just 1 or 2 shots of chai syrup.”
Find more nutritional information here
Bottom line: balance health with flavor
We know: There’s nothing better in the fall than diving into the warm, comforting flavors that make this time of year so special. It can be difficult to find a balance between enjoying all of your fall favorites and sticking to your personal nutritional goals or fitness routine, but it’s possible to have the best of both worlds.
“Always ask at the coffee shop what low-calorie, low-fat, or low-sugar/sugar-free options are available for your beverage of choice. Many of the sugar-free options are just as tasty as their regular counterparts!” Hernandez advises.
She’s also looking forward to trying out the new drinks on Starbuck’s fall menu. “I’m most excited to try the pumpkin spice cold brew,” she says. “I love pumpkin spice flavors, however, since the local weather doesn’t start to cool down until late fall, a cold brew option is perfect for me!” Choosing the option that suits your needs doesn’t have to be a chore—sometimes it’s as simple as choosing hot or iced!
Next time you head to Starbucks, keep these tips in mind: you have plenty of options at your disposal. Small changes don’t take away from big flavors. Make the most of fall favorites and enjoy every sip knowing you’re choosing the best option for you and your goals.
How MyFitnessPal can help
If you’re not sure how your favorite drinks (or foods) affect your health and fitness goals, you can start tracking your food and nutrition.
When you log what you eat and drink, you get nutritional information (calories, grams of sugar and fat). This can help you identify eating habits that may be affecting your progress toward your nutrition and weight management goals.
With one of the largest food databases (over 20.5 million foods!), logging foods and checking nutritional values is as easy as a few taps.
Whether you’re trying to balance your favorite treats with nutritious foods or looking for ways to enhance the things you love, MyFitnessPal can help.
The post Dietitian Shares How She Would Tweak Starbucks’ New Fall Drink Menu appeared first on MyFitnessPal Blog.
