If you haven’t heard yet, Starbucks’ new fall menu drinks are back for another year! This year’s beverage lineup brings back old and new favorites, featuring common fall flavors like pumpkin and apple. With a mix of Starbucks classics like chai lattes and cold brew coffee, there are plenty of options to choose from next time you’re at the drive-thru.
MyFitnessPal asked registered dietitian Denise Hernandez for suggestions for menu modifications to help you maintain your health and wellness goals while enjoying the many great options Starbucks has to offer.
How to modify Starbucks drinks to fit your goals
Often when we order coffee at a coffee shop or chain store, we don’t always pay attention to the exact nutritional details of our favorite beverage. “It’s important for consumers to understand the ingredients in their favorite coffee beverages,” Hernandez said. “Calories, fat and sugar levels increase with the different syrups and flavors we add to these drinks.”
As you consider which new drink to try, Hernandez recommends keeping these general tips in mind the next time you order:
- Control portion sizes. “You can reduce calories, fat and sugar simply by reducing size.”
- Reduce sugar content. “Reducing sugar levels can prevent high blood sugar and high triglycerides.”
- Choose low-fat or non-dairy options. “Almond milk is the best choice if you are trying to reduce fat. Soy milk is suitable for those who are lactose intolerant and want a non-dairy option but still want some protein. For those with lactose intolerance, oat milk Also a good non-dairy option, but may be higher in calories and natural sugars.
- Ask for less pumps of syrup or use sugar-free alternatives. “Asking for fewer pumps can reduce calories and sugar. For example, a cup of Grande Pumpkin Spice Latte with 4 pumps of pumpkin spice syrup is 390 calories, while just 2 pumps reduces the calories to 300 calories.
- Skip the whipped cream or other high-calorie ingredients. “This will lower the fat content and help prevent cardiovascular disease. If you want to add a little something extra to your drink, choose spices like cinnamon or nutmeg. If you do want regular toppings, ask for a lighter portion.
Tips for revamping Starbucks’ new fall menu drinks
These seasonal drinks are available for a limited time only, so enjoy them! But if you drink them regularly, find your drink of choice below and consider Hernandez’s modifications, all of which will reduce the total amount of calories, sugar, and fat in your drink!
pumpkin spice latte
For a large drink, you’ll need 390 calories, 52 grams of carbohydrates, 50 grams of sugar, 14 grams of total fat, and 14 grams of protein.
“First, I would go with the taller ones. I would ask for only one or two pumps, and skim milk or almond milk, instead of 3 pumps.
Find more nutritional information here
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Iced Apple Crisp Non-milk Tea
A large chai latte contains 370 calories, 64 grams of carbohydrates, 46 grams of sugar, 12 grams of total fat, and 4 grams of protein.
“I’ll order a large, light non-dairy apple crisp cream cold drink and a pump of chai syrup.”
Find more nutritional information here
Apple Crisp Oat Milk Macchiato
If ordered large, this macchiato contains 320 calories, 56 grams of carbohydrates, 29 grams of sugar, 10 grams of total fat, and 3 grams of protein.
“For tall sizes I would ask Light A drizzle of spiced apples, and a pump of apple brown syrup.
Find more nutritional information here
Iced Pumpkin Cream Milk Tea
When ordered in a large portion, this Pumpkin Milk Tea has 460 calories, 68 grams of carbohydrates, 66 grams of sugar, 17 grams of total fat, and 10 grams of protein.
“I would like almond milk or skim milk, light pumpkin cream cold foam, no or light pumpkin spice topping. Also, for the taller size, I would only ask for 1-2 pumps of chai syrup!
Find more nutritional information here
Bottom line: balance health with taste
We get it: There’s nothing better than soaking up the warm, cozy smells of fall, which makes it such a special time of year. It can be difficult to balance all of your fall favorites with your own personal nutrition goals or fitness journey. However, it is possible to have the best of both worlds.
“Be sure to ask the coffee shop what low-calorie, low-fat, or low-sugar/sugar-free options are available for your beverage of choice. Some sugar-free options are just as delicious as regular options! Hernandez advises.
She’s also looking forward to trying Starbucks’ new fall menu drinks. “I’m most excited to try the Pumpkin Cream Cold Brew,” she said. “However, I love the pumpkin spice flavor and since the weather doesn’t start to get colder where I live until late fall, cold brew is right up my alley!” Choosing an option that suits her needs doesn’t have to be a chore, and sometimes it’s just like choosing Easily served hot or iced!
Keep these tips in mind the next time you walk into a Starbucks—you have plenty of options! Small changes don’t affect big flavor. Make the most of fall favorites and enjoy every bite, knowing you’re getting the best options for you and your goals.
How MyFitnessPal can help
If you’re not sure how your favorite drinks (or meals!) impact your health and fitness goals, you can start tracking your food and nutrition.
When you log what you eat, you unlock nutritional information—such as calories, sugar, and fat grams. This can help you identify eating habits that may be affecting your ability to achieve your nutrition and weight management goals.
With one of the largest food libraries (over 20.5 million foods!), it’s easy to record foods and view nutritional values in just a few taps.
Whether you’re trying to balance your favorite gourmet meals with nutritious foods or looking for ways to improve the things you love, MyFitnessPal can help.
The post Nutritionist Shares How She Revamped Starbucks’ New Menu Beverages for Fall appeared first on the MyFitnessPal Blog.
