If you haven’t heard yet, Starbucks’ new fall menu Drinks are back again this year! With the return of old favorites and new drinks, this year’s drink lineup features familiar fall flavors like pumpkin and apple. Plus, Starbucks classics like Chai Latte and Cold Brew have been added, giving you plenty of options to choose from the next time you stop by the drive-thru.
MyFitnessPal asked registered dietitian Denise Hernandez for tips on modifying your menu so you can achieve your health and wellness goals while still enjoying the many great options Starbucks has to offer.
How to tailor your Starbucks drink to suit your goals
When we order coffee at a coffee shop or coffee chain, we don’t always pay attention to the exact nutritional details of our favorite beverage. “It’s important for consumers to be aware of the ingredients in their favorite coffee drinks,” Hernandez says. “The types of syrups and flavorings added to these drinks can increase the amount of calories, fat, and sugar.”
While you’re thinking about which new drink to try, Hernandez advises keeping these general tips in mind the next time you order:
- Control your food portions. “Just by reducing the size, you can reduce the calories, fat and sugar.”
- Reduce sugar. “A low-carb diet prevents high blood sugar and high triglycerides.”
- Choose low-fat or dairy-free milk. “If you’re trying to limit fat, almond milk is your best bet. Soy milk is for people who are lactose intolerant and want a non-dairy option but still want some protein. Oat milk is also a good non-dairy option for people who are lactose intolerant, but it can be high in calories and natural sugars.”
- Ask for less syrup or use a sugar-free alternative. “By reducing the number of pumps, you can reduce your calorie and sugar intake. For example, a Grande Pumpkin Spice Latte has four pumps of pumpkin spice syrup, which means it has 390 calories, but if you use two pumps, the calories drop to 300 calories.”
- Avoid whipped cream and other high-calorie toppings. “This will reduce the fat content and help prevent cardiovascular disease. If you want to add a little something to your drink, choose spices like cinnamon or nutmeg. If you really want regular toppings, ask for a lighter amount.”
Tips for tweaking Starbucks’ new fall menu drinks
These seasonal drinks are only available for a limited time, so enjoy them, but if you drink them often, find your favorite drink below and consider Hernandez’s version, which will reduce the overall calories, sugar, and fat in your drink.
Pumpkin Spice Latte
A Grande size meal provides 390 calories, 52g carbohydrates, 50g sugar, 14g total fat, and 14g protein.
“First, get a tall size. Then, instead of pumping three times, pump one or two times and ask for nonfat or almond milk.”
For more information on nutrition, click here
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Ice Apple Crisp Non-Dairy Chai
A grande size of this chai latte contains 370 calories, 64g carbohydrates, 46g sugar, 12g total fat, and 4g protein.
“I’ll order a tall, light dairy-free apple crisp cream cold with one pump of chai syrup.”
For more information on nutrition, click here
Apple Crisp Oat Milk Macchiato
When ordered as a Grande, this macchiato contains 320 calories, 56g carbohydrates, 29g sugar, 10g total fat, and 3g protein.
“For tall sizes Light Add a splash of spiced applesauce and apple brown sugar syrup.”
For more information on nutrition, click here
Iced Pumpkin Cream Chai
When ordered in a grande size, this pumpkin-flavored chai has 460 calories, 68g carbs, 66g sugar, 17g total fat, and 10g protein.
“I always order almond milk or nonfat milk, a light pumpkin cream cold foam, no pumpkin spice topping or a light one, and if I get a tall size, I only ask for one or two pumps of chai syrup!”
For more information on nutrition, click here
Conclusion: A balance between health and taste
There’s nothing like immersing yourself in the warm, comforting flavors of fall, this special time of year. It can be hard to balance consuming all of your favorite fall foods with your personal nutrition goals and fitness efforts, but it’s possible to have the best of both worlds.
“At the coffee shop, be sure to ask if your drink of choice has low-calorie, low-fat and low-sugar/sugar-free options; some sugar-free options can be just as tasty as a regular drink,” advises Hernandez.
She’s also looking forward to sampling Starbucks’ new fall drinks. “I’m most excited to try the Pumpkin Cream Cold Brew,” she says. “I love the pumpkin spice flavor, but it doesn’t get cooler where I am until late fall, so cold brew is right up my alley!” Picking the right option for her needs doesn’t have to be a hassle; sometimes it’s as simple as choosing hot or iced.
Keep these tips in mind the next time you stop by Starbucks — the choices are plentiful, and small changes don’t sacrifice big flavor — so make the most of fall favorites and enjoy every bite, knowing you’re getting the best option for you and your goals.
How MyFitnessPal can help you
If you’re not sure how your favorite drinks (or meals) affect your health and fitness goals, you could start a food and nutrition log.
Log what you eat and drink to get nutritional information like calories, sugar and fat content, which can help you identify eating habits that may be impacting your nutrition and weight management goals.
With the largest food database (20.5 million+ foods), you can easily log your food and check nutritional values with just a few taps.
Whether you’re trying to balance your favorite treats with nutritious foods or looking for ways to improve the things you love, MyFitnessPal can help.
The post Nutritionist Shares How to Spice Up Starbucks’ New Fall Menu Drinks appeared first on MyFitnessPal Blog
