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In case you haven’t heard, the Starbucks’s new Fall Menu drinks are back for another year! Bringing back old favorites and new additions, the drink line-up this year features familiar fall flavors like pumpkin and apple. Mixed with classic Starbucks offerings like chai lattes and cold brew, there’s plenty of options to choose from next time you hit the drive-thru.

MyFitnessPal asked registered dietitian Denise Hernandez for her tips in modifying the menu to help keep you on track with your health and wellness goals while enjoying the many great options Starbucks has to offer.

How To Modify Any Starbucks Drinks To Fit Your Goals

Often, when we order coffee at a coffee shop or a chain, we aren’t always 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.”

While you consider which new drink to try, Hernandez advises to keep 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

These seasonal drinks are only available for a limited turn, so enjoy them! But if you’re drinking them more often than not, 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 grande size, you’re drinking 390 calories, 52g of carbs, 50g of sugar, 14g of total fat, and 14g of protein.

“First, I’d opt for a tall. And instead of 3 pumps, I’d ask for just one to two pumps, and 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.

“I’d order 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.

“For a tall size, I’d request.” 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.

“I’d request almond milk or nonfat milk, order light pumpkin cream cold foam, and no or light pumpkin spice topping. Also, for a tall size, I’d ask for only 1-2 pumps of chai syrup!”

The Bottom Line: Balance Health With Taste

We get it: there’s nothing better in the fall than diving into the warm, cozy flavors that make it such a special time of the year. 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. Several of the sugar free options are just as tasty as their regular counterparts!” Hernandez advises.

She’s also looking forward to getting a taste of the Starbuck’s new fall menu drinks. “I’m most excited to try the pumpkin cream cold brew,” she says. “I love pumpkin spiced flavors, however, since my local weather doesn’t start to cool down until late Fall, a cold brewed option is just right up my alley!” Choosing the option that fits her needs doesn’t have to be a chore, sometimes it’s as simple as choosing hot or iced!

Next time you pop into Starbucks, keep these tips in mind—you have so many options at your disposal! Small changes don’t take away from big flavors. Make the most out of fall favorites, and enjoy every sip knowing you’re getting the best option for you and your goals.

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.