Dietitian Shares How She’d Modify Starbucks’ New Fall Menu Drinks

Dietitian Shares How She’d Modify Starbucks’ New Fall Menu Drinks

Are you excited about Starbucks’ new fall menu drinks, but wondering how to make them a little healthier? As a registered dietitian, Denise Hernandez is here to share her tips on how to modify the menu drinks to fit your health and wellness goals.

How to Modify Any Starbucks Drinks to Fit Your Goals

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When we order coffee at a coffee shop or chain, we often aren’t focused on the exact nutritional details of our favorite drinks. "It is important for consumers to be aware of the ingredients in their favorite coffee drinks," Hernandez says. "Calories, fat, and sugar amounts can add up with the different syrups and flavors we add to these beverages."

Hernandez advises keeping these general tips in mind next time you order:

• Control portion sizes: "Simply going down a size can reduce calories, fat, and sugar."
• Reduce sugar content: "Lower sugar modifications prevent high blood sugar and high triglycerides."
• Choose lower-fat or non-dairy milk options: "Almond milk is the best option if one is trying to cut back on fat. Soy milk is for those who want a non-dairy option due to lactose intolerance but would still like some protein. Oat milk is also a good non-dairy option for those with lactose intolerance, but the calories and natural sugar content can be higher."
• Ask for fewer pumps of syrups or use sugar-free alternatives: "Requesting fewer pumps allows for a decrease in calories and sugar. For example, 4 pumps of pumpkin spice syrup go into a Grande Pumpkin Spice Latte, coming out to 390 calories, while only 2 pumps reduce the calories to 300."
• Skip whipped cream or other high-calorie toppings: "This will lower fat content, which helps prevent cardiovascular disease. If you’re keen on adding a little extra something to your drink, go for a spice like cinnamon or nutmeg. If you really desire a regular topping, ask for a lighter serving."

Tips to Modify Starbucks’ New Fall Menu Drinks

Before we dive into specific drink modifications, keep in mind that these seasonal drinks are only available for a limited time, so enjoy them! However, if you’re drinking them more often than not, consider the modifications below to reduce the total amount of calories, sugar, and fat in your drink.

Pumpkin Spice Latte

For a grande size, you’re drinking 390 calories, 52g of carbs, 50g of sugar, 14g of total fat, and 14g of protein. To modify, Hernandez suggests ordering a tall size, asking for one to two pumps of pumpkin spice syrup, and using nonfat or almond milk.

Iced Apple Crisp Non-Dairy Chai

A grande size of this chai latte entails 370 calories, 64g of carbs, 46g of sugar, 12g of total fat, and 4g of protein. To modify, Hernandez advises ordering a tall size, light non-dairy apple crisp cream cold, and one pump chai syrup.

Apple Crisp Oat Milk Macchiato

When ordered as a grande, this macchiato contains 320 calories, 56g of carbs, 29g of sugar, 10g of total fat, and 3g of protein. To modify, Hernandez suggests requesting light spiced apple drizzle, and one pump of apple brown sugar syrup.

Iced Pumpkin Cream Chai

This pumpkin-infused chai rounds out to 460 calories, 68g of carbs, 66g of sugar, 17g of total fat, and 10g of protein when ordered as a grande. To modify, Hernandez advises asking for almond milk or nonfat milk, requesting light pumpkin cream cold foam, and no or light pumpkin spice topping.

The Bottom Line: Balance Health With Taste

It can be tough to balance getting in all your fall favorites with your own personal nutrition goals or fitness journey. But, it’s possible to have the best of both worlds. "Always ask the coffee shop what low-calorie, low-fat, or low-sugar/sugar-free options are available for the drink of your choice," Hernandez advises. "Several of the sugar-free options are just as tasty as their regular counterparts!"

How MyFitnessPal Can Help

If you’re unsure 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 and drink, you unlock nutrition information—think: calories, and grams of sugar and fat. This can help you pinpoint eating habits that may impact your progress toward nutrition and weight management goals.

With one of the largest food databases (over 20.5 million foods!), logging food and reviewing nutritional values is as easy as a few taps. Whether you’re trying to balance your favorite treats with nourishing foods or seeking ways to improve the things you love, MyFitnessPal can help.

Conclusion

Making small changes to your favorite Starbucks drinks can make a big impact on your health and wellness goals. By modifying your drink orders and choosing healthier options, you can still enjoy the flavors you love while making progress toward your goals.

FAQs

Q: Can I still enjoy Starbucks’ fall menu drinks if I’m watching my weight?
A: Yes, by modifying your drink orders and choosing healthier options, you can still enjoy the flavors of fall while staying on track with your weight loss goals.

Q: Are there any healthy alternatives to Starbucks’ fall menu drinks?
A: Yes, consider trying other coffee shop options or making your own fall-themed drinks at home with healthier ingredients.

Q: How can I track the nutritional information of Starbucks’ fall menu drinks?
A: Visit the Starbucks website to find the nutrition information for each drink. You can also use a nutrition tracking app like MyFitnessPal to log your food and nutrition and gain a better understanding of your eating habits.

Q: Can I modify Starbucks’ fall menu drinks at home?
A: Yes, many of the drink modifications suggested by Hernandez can be applied to your own coffee-making endeavors at home. Get creative with healthier ingredients and flavor combinations to find your new favorite fall drinks!