How to Stick to Your Diet at Starbucks | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How to Stick to Your Diet at Starbucks

February 5, 2013 | Erika Sivils

Must See Nutrition Videos

Starbucks is not just a coffee shop. It's a hangout, an interview venue and, for some, a daily habit. Although we can't help with Starbucks' impact on your wallet, we can offer advice to make sure you minimize its effect on your waistline. Here's how to enjoy a guiltless cup at Starbucks.

Drink Coffee

A venti size of Starbucks black coffee has zero grams of sugar and fat and only five calories. If you don't like the aftertaste of coffee, an americano has the same taste without the lingering bitterness and only has 15 calories. Adding a bit of creamer or sugar can sweeten your drink without making it as fattening as a 190-calorie latte. For a sweeter-tasting coffee drink with no more calories or sugar, drink a double shot of espresso. Espresso, the coffee used in a latte, only has about 10-15 calories and will give you a caffeine buzz. Unsweetened iced coffee and iced americanos are also great low-calorie drinks.

Try TazoTea, Refreshers, or a Smoothie

Starbucks has three non-coffee options that are all healthy. Any Starbucks iced tea (green, black or passion) can come unsweetened. The green and black teas are naturally caffeinated, sugar-free, and calorie-free. Refreshers are light, fruit-based drinks that are made with green coffee extract. Starbucks also offers orange mango, strawberry, and chocolate smoothies that contain a banana and two scoops of protein powder.

Make It a Tall

Any drink ordered as a tall (12 ounces) holds 25 percent  less than a grande (16 ounces), translating to less fat, sugar, calories, and carbohydrates in every cup. If you think the drink will go too quickly, order it extra hot.

Try It Skinny

Starbucks offers a skinny version of almost every drink on the menu. (Unfortunately, the white mocha and almost all of the holiday drinks are not available in skinny.) When you order skinny, the barista will make the drink with non-fat milk and sugar-free syrups.

Avoid Sugary Drinks

All Frappucinos are high in sugar and calories. The grande-sized caramel Frappucino has 410 calories, 15 grams of fat and 64 grams of sugar. Even the caramel light Frappucino has 140 calories, 29 grams of sugar and 20 grams of carbohydrates. Mochas and white mochas have 330 calories and 470 calories, respectively. Both have high calorie, fat, and sugar content.

If in doubt, ask a knowledgeable barista for a choice of healthy drink options. Going to Starbucks doesn't have to mean breaking your diet. Make the drinks at Starbucks fit your lifestyle by remembering that many options are available for a great cup with fewer calories.

Stopping by Starbucks for breakfast? Learn how to order a healthy breakfast.

 

Topics: DIET
More Cool Stuff You'll Like

How to Eat Organic Without Breaking the Bank

I love to help athletes and clients set health-based goals, rather than diet based goals, focusing on real food and what they can use to best fuel their...

The Healthiest (And Unhealthiest) Ways to Eat Chicken

7 Foods That Are Ruining Your Workouts

Load Up on These Foods at Your Backyard Barbecue

11 Food Services That Deliver Ready-Made Nutritious Meals

The Best Foods for Digestive Health

5 Nutritional Power Combos for Athletes

A Sneaky Food Additive Athletes Should Avoid

The Case for Red Meat

5 Non-Boring Ways To Eat Chicken

5 Ways Junk Food Can Mess With Your Head

Where the Paleo Diet Falls Short

Healthy Makeovers for 3 Classic Meals

4 'Bad Foods' That Might be Good for You

9 Athlete-Approved Peanut Butter Sandwiches

5 Ways to Fuel Your Early Morning Workout

Healthy (and Unhealthy) BBQ Ideas For Athletes

How Undereating Can Make You Gain Weight

Brown Rice vs. White Rice: Does It Really Matter?

10 Easy Ways to Eat Real Food

Are You Eating Too Much Protein?

5 Healthy Foods That Got a Bad Rap

5 'Healthy' Side Dishes That Are Worse Than French Fries

The Boston Cannons'

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

The Cheat Meal Day: Why It's Not So Smart

5 Foods That Are Stunningly High in Sodium

Living Near Fast Food Could Increase Your Odds of Obesity

5 Protein-Packed Recovery Shakes

Diet Changes: 5 Tips to Help You Stick to Your Plan

12 Foods Every Athlete Should Eat

5 'Good Foods' That Might Be Bad for You

The 6 Worst Foods for Athletes

6 Eating Mistakes That Undo Your Workouts

5 Delicious Ways to Make Junk Food Less Junky

Tips for Healthy Weight Gain

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

How Friends and Family Affect Your Food Choices

Fuel Up Fast With 4 Smoothies From the New York Giants

Small Change, Big Difference: 5 Foods You Should Buy Organic

Salad Showdown: Which Greens Are the Healthiest?

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

3 Fruits and 3 Vegetables Athletes Must Eat

How to Deal With Your Sugar Cravings

You Should Eat the Peel of These 12 Fruits and Vegetables

Terrible Toppings: The 5 Worst Things We Put on Food

Why You Need Dietary Fiber

10 Athlete-Approved, High-Protein Healthy Cereals

Spice Up Your Healthy Cooking With These Lively Combos