{"id":29884,"date":"2022-04-11T18:19:39","date_gmt":"2022-04-11T18:19:39","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=29884"},"modified":"2022-04-14T01:55:53","modified_gmt":"2022-04-14T01:55:53","slug":"healthy-starbucks-drinks-food","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/","title":{"rendered":"How to Eat Like a Dietitian at Starbucks"},"content":{"rendered":"

Study up on the <\/em>healthy Starbucks drinks<\/em> and <\/em>healthy Starbucks food<\/em> menu orders that earn a stamp of approval from dietitians. We\u2019re already buzzing over how delicious and energy-boosting these <\/em>healthy Starbucks orders<\/em> sound.\u00a0<\/em><\/p>\n\n\n

From the supermarket to the airport to the drive-through, Starbucks coffee shops are so common, a logo-emblazoned cup in hand has become about as ubiquitous as a smartphone. Since there are more than 15,000 Starbucks locations<\/a> in the U.S. alone, it\u2019s clear their menu is convenient. But is it healthy?<\/p>\n\n\n

As you probably guessed, this is one of those \u201cyes, but\u2026\u201d scenarios. We tapped six dietitians to share their secrets for ordering healthy Starbucks drinks and food so you can steal their strategies.<\/p>\n\n\n

Is Starbucks Healthy?<\/h2>\n\n\n

\u201cStarbucks offers a wide variety of options, and one can often build a balanced snack (which contains all three macronutrients: protein<\/a>, carbs, and fat), which helps to promote satiety and energy,\u201d explains Rachel Fine, RD, a registered dietitian and owner of the nutrition counseling firm To The Pointe Nutrition<\/a> in New York City. While there are healthy Starbucks options, the menu also hides some very high-sugar options like the Pumpkin Cream Cheese Muffin (350 calories and 34 grams of sugar) and \u200b\u200bMocha Cookie Crumble Frappuccino\u00ae Blended Beverage (480 calories and 55 grams of sugar).<\/p>\n\n\n

Compared to their fast-food competition, though, \u2018Bucks ranks near the top, confirms Michelle Hyman, RD, a registered dietitian at Simple Solutions Weight Loss<\/a> in New York City. \u201cMany grab-and-go establishments don\u2019t offer this many nutritious, whole-food based, no- or low-added sugar options,\u201d she says.<\/p>\n\n\n

The key lies in choosing wisely, and these healthy Starbucks order ideas below can help.\u00a0<\/p>\n\n\n

\u201cTake time to understand what is in your food and\/or drink order. The most common ingredient in Starbucks\u2019 products that can derail your health goals is added sugar,\u201d says Mary Stewart, RD, LD<\/a>, a registered dietitian and the founder of Cultivate Nutrition in Dallas. \u201cA simple solution to this is to go to their website<\/a>, select the product you are considering and click on \u2018full nutrition and ingredient list.’\u201d<\/p>\n\n\n

By reviewing the nutrition facts and ingredient list, you can keep tabs on how much sugar is added and see how to customize your order to reduce or completely eliminate added sugar.\u00a0<\/p>\n\n\n

\u201cRemember, there is nothing wrong with ordering what you are in the mood for and what you want! But my all-time favorite order from Starbucks is really boring and requires a little DIY work,\u201d says Jenna A. Werner, RD, creator of Happy Strong Healthy<\/a> in Middletown, New Jersey, who often orders to-go and pairs her snacks and sips with other components from home. (Keep reading for the specifics.)<\/p>\n\n\n

5 Dietitian-Approved Healthy Starbucks Food Menu Items<\/h2>\n\n\n\n
\"healthy<\/figure><\/div>\n\n\n

Kale and Mushroom Sous Vide Egg Bites<\/h3>\n\n\n

Packed with 15 grams of protein per two-bite serving, Elizabeth Shaw, MS, RDN, CPT, a San Diego-based registered dietitian and owner of ShawSimpleSwaps.com<\/a> deems these \u201ca filling way to start your day!\u201d\u00a0<\/p>\n\n\n

Since they\u2019re fairly low in fiber<\/a> and carbs, Werner likes to pair them with a homemade slice of toast with nut butter. (\u201cTo make them a meal, I just need a little more,\u201d she explains.)<\/p>\n\n\n

Stewart likes to think of these as a snack, then adds a banana to her order.<\/p>\n\n\n

\u201cThis combo is my go-to because I get a dose of fiber and antioxidants from the vegetables and the whole egg\u2014not just the egg whites\u2014offer nutrients like choline, vitamin A, B Vitamins, antioxidants and ample protein. Eggs are one of the most nutrient-dense foods, but we have to eat the whole eggs with the yolks<\/a> to reap all the benefits,\u201d Stewart explains<\/p>\n\n\n

Spinach Feta and Egg White Wrap<\/h3>\n\n\n

While whole eggs definitely deserve their moment in the sun, Natalie Rizzo, MS, RD, founder of Greenletes\u00ae<\/a> in New York City is sometimes in the mood for this whole-grain egg white omelet wrap since it\u2019s stoked with veggies and a satisfying 20 grams of protein.\u00a0<\/p>\n\n\n

\u201cI like that it has vegetarian protein to fill me up, as well as spinach for some veggies and feta cheese for flavor. It\u2019s not huge, but it\u2019s super filling and tasty,\u201d Rizzo says.<\/p>\n\n\n

Just be sure to watch your sodium consumption for the rest<\/a> of the day\u2014this wrap sandwich clocks in at 840 milligrams (37 percent of your daily value).<\/p>\n\n\n

Oatmeal<\/h3>\n\n\n

On its own or paired with those aforementioned egg bites, Fine is a fan of this whole-grain option as a healthy Starbucks breakfast<\/a> item or snack.<\/p>\n\n\n

\u201cOatmeal is a great source of soluble fiber, which supports sustained energy levels throughout my morning. I add their nuts and a sliced banana for balance and flavor,\u201d Fine says.<\/p>\n\n\n

Try the Rolled and Steel Cut Oatmeal to kick off your day with a satisfying eight grams of protein and seven grams of fiber. (Psst..that\u2019s nearly one-third of your fiber quota<\/a> for the day.)<\/p>\n\n\n

Egg and Cheddar Protein Box<\/h3>\n\n\n

This convenient bento box offers a well-balanced blend of macronutrients to help you power up whether you enjoy it as breakfast or a between-meal nosh. It\u2019s also a great option to grab at the airport when you need something to sustain you on a flight.<\/p>\n\n\n

\u201cThe hard-boiled eggs, peanut butter, and cheese provide filling protein and fat, and the fresh fruit offers fiber, all of which together should help keep you full,\u201d Hyman says.<\/p>\n\n\n

BYOM (Build Your Own Meal)<\/h3>\n\n\n

Looking for another healthy Starbucks food order? Follow Hyman\u2019s lead and mix and match three of the grab-and-go options\u2014a package of almonds, a string cheese, and a banana\u2014for \u201ca filling mix of healthy fats<\/a>, protein, and fiber that can be eaten quickly and while you\u2019re on the move ,\u201d she says.<\/p>\n\n\n

5 Dietitian-Approved Healthy Starbucks Drinks<\/h2>\n\n\n\n
\"healthy<\/figure><\/div>\n\n\n

Coffee With a Splash of Dairy<\/h3>\n\n\n

A self-described \u201ckeep-it-simple\u201d kind of orderer, Shaw asks for a Grande Iced Coffee with a splash of oat milk. (In case you missed it, java has been shown<\/a> to lower risk for cardiovascular disease, stroke, depression, and more.<\/p>\n\n\n

\u201cThis gives me the little jolt of caffeine I crave with the creaminess from the oat milk\u2014without adding a lot of sugar to my beverage. Iced coffee tends to have less caffeine than cold brew, so for those trying to minimize caffeine, it’s a nice middle ground,\u201d she says.<\/p>\n\n\n

Hyman cosigns on the java move, too, and suggests the dark roast in particular because it has so much flavor. She skips added sweeteners<\/a> and just adds a small amount of half-and-half.\u00a0<\/p>\n\n\n

\u201cThis does contain more fat than skim or almond milk, but it\u2019s delicious and worth it to me,\u201d Hyman says. Plus the three grams of fat per 40-calorie two-tablespoon serving helps fill her up\u2014and aids in absorption of any of the fat-soluble vitamins from any vegetable-inclusive healthy Starbucks food (like those egg bites or any of the salads).<\/p>\n\n\n

Tea<\/h3>\n\n\n

When Hyman and Stewart aren\u2019t in the mood for coffee, they ask for antioxidant-rich green tea.<\/p>\n\n\n

\u201cUnsweetened Iced Green Tea is my favorite healthy [Starbucks] drink because it has just the right amount of caffeine to elevate my energy, but not too much to give me the jitters. Green tea is also packed with antioxidants like catechins<\/a> which research suggests can help boost metabolism and decrease body fat,\u201d Stewart says.\u00a0<\/p>\n\n\n

Rather than sipping on hot green tea alone, Hyman makes her own mash-up by tossing a mint tea bag into the green tea. \u201cCombining the two teas enhances the flavor,\u201d she says.<\/p>\n\n\n

Latte With Whole Milk<\/h3>\n\n\n

Surprised? Stick with us, Fine suggests\u2014there\u2019s no need to fear fat.\u00a0<\/p>\n\n\n

\u201cMy go-to Starbucks drink is a latte with whole milk. Whole milk is often feared by my clients, but the added fat helps to keep me satisfied longer. It\u2019s also a great source of protein, which pairs nicely with my oatmeal; a more carb-heavy breakfast,\u201d she says.<\/p>\n\n\n

Cappuccino With Almond Milk<\/h3>\n\n\n

Rizzo, a plant-based devotee, raves about this vegan Starbucks drink option.<\/p>\n\n\n

\u201cI usually keep it simple and get a cappuccino with almond milk. I like the creaminess of the almond milk with the caffeine boost from the espresso,\u201d Rizzo says.\u00a0<\/p>\n\n\n

Just plan to take it easy on the added syrups or sweeteners to keep the sugar content and calories in check.<\/p>\n\n\n

BYO Espresso Drink<\/h3>\n\n\n

Werner pops a bottle of coconut water in her car cup holder, gym bag, or purse, then orders a venti cup filled with ice, three blonde espresso shots, frothed oat milk, and one shot of sugar-free vanilla syrup.<\/p>\n\n\n

\u201cThen I pour coconut water over the iced espresso. It is hydrating, caffeinating, and delicious,\u201d Werner says.<\/p>\n\n\n

The Bottom Line About Healthy Starbucks Orders<\/h2>\n\n\n

Depending on your lifestyle and dietary needs, chances are high that Starbucks has a solid pick that will help fit your goals and help fill you up. When in doubt, look for a food menu item that\u2019s higher in protein and pair it with unsweetened tea or coffee with a splash of milk, Shaw suggests.<\/p>\n\n\n

While handy, frequent trips to Starbucks or any take-out spot can add up quickly financially, so if you\u2019re looking to save, you can DIY your usual order.\u00a0<\/p>\n\n\n

\u201cI prefer to save my trips to Starbucks for special occasions and make my own protein-rich breakfast sandwich<\/a> at home,\u201d Shaw says. \u201cTo save big, seek out Starbucks iced coffee at your local supermarket; you can get four to five drinks out of one container for the price of two iced coffees purchased at an actual Starbucks location.\u201d\u00a0<\/p>\n\n

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Study up on the healthy Starbucks drinks and healthy Starbucks food menu orders that earn a stamp of approval from dietitians. We\u2019re already buzzing over how delicious and energy-boosting these healthy Starbucks orders sound.\u00a0 From the supermarket to the airport to the drive-through, Starbucks coffee shops are so common, a logo-emblazoned cup in hand has […]<\/p>\n","protected":false},"author":67,"featured_media":29888,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[198,369,168],"coauthors":[22204],"class_list":["post-29884","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-food","tag-healthy-eating","tag-healthy-foods"],"acf":[],"yoast_head":"\n10 Healthy Starbucks Drinks & Food Items RDs Swear By | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"There\u2019s no doubt that Starbucks is convenient, but is it good for you? It depends on what you order. Here are healthy Starbucks drinks and foods that RDs order.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Eat Like a Dietitian at Starbucks\" \/>\n<meta property=\"og:description\" content=\"There\u2019s no doubt that Starbucks is convenient, but is it good for you? It depends on what you order. Here are healthy Starbucks drinks and foods that RDs order.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-11T18:19:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-04-14T01:55:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-starbucks-order-food-and-drink-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1422\" \/>\n\t<meta property=\"og:image:height\" content=\"677\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Karla Walsh\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Karla Walsh\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/\"},\"author\":{\"name\":\"Karla Walsh\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/e7f9186ad41c4791177427cb49132c15\"},\"headline\":\"How to Eat Like a Dietitian at Starbucks\",\"datePublished\":\"2022-04-11T18:19:39+00:00\",\"dateModified\":\"2022-04-14T01:55:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/\"},\"wordCount\":1599,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-starbucks-order-food-and-drink-1-jpg.webp\",\"keywords\":[\"food\",\"healthy eating\",\"healthy foods\"],\"articleSection\":[\"Food\",\"Healthy Eating\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/\",\"name\":\"10 Healthy Starbucks Drinks & Food Items RDs Swear By | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/healthy-starbucks-drinks-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-starbucks-order-food-and-drink-1-jpg.webp\",\"datePublished\":\"2022-04-11T18:19:39+00:00\",\"dateModified\":\"2022-04-14T01:55:53+00:00\",\"description\":\"There\u2019s no doubt that Starbucks is convenient, but is it good for you? 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