The Starbucks famous red cups are a definite signal that the holidays are just around the corner. As the weather becomes chilly, the idea of stopping in your local coffee shop for a warm beverage becomes even more tempting.

The nutrition facts for Starbucks seasonal beverages lack the merriment and joy that the holidays should be all about. For the standard grande (medium) size, 2% milk, with whip:

• Pumpkin Spice Latte: 380 calories, 13g of fat, 49g of sugar
• Peppermint Mocha Twist: 400 calories, 15g of fat, 50g of sugar
• Peppermint White Chocolate Mocha: 540 calories, 19g of fat, 76g of sugar
• Gingersnap Latte: 340 calories, 13g of fat, 36g of sugar
• Eggnog Latte: 470 calories, 21g of fat, 48g of sugar
• Caramel Brulee Latte: 440 calories, 15g of fat, 53g of sugar

And let’s not even think about those frappuccinos!

So how can we enjoy those warm, fuzzy feelings of holiday nostalgia from sipping these warm treats without sacrificing our health and waistlines?*

• Size: Order a tall (12oz) or even a short (8oz).
  • Savings: Tall: 130 calories, 4g of fat, 19g of sugar. Short: 260 calories, 8g of fat, 38g of sugar
• Milk: Choose nonfat or soy.
  • Savings: Nonfat: 60 calories, 6g of fat, 1g of sugar. Soy: 20 calories, 2g of fat, 1g of sugar
• Whipped Cream: Many beverages automatically come with it, so specify when you order that you don’t want it.
  • Savings: 80 calories, 8g of fat, 2g of sugar
• Syrup: Ask for fewer pumps of syrup. The standard pumps per size are
  • Short: 2
  • Tall: 3
  • Grande: 4
  • Venti: 5
  • Keep in mind that drinks that combine flavors (like peppermint mocha) have double the amount of syrup!!!
• Order a misto! Half of the milk you would have gotten with a latte is instead replaced with low calorie, fat free, sugar free brewed coffee. Add holiday flavor to it with your favorite syrups: pumpkin spice, peppermint, mocha, white mocha, and gingerbread.

*The savings were calculated using the peppermint white chocolate mocha as a guide!

Special Holiday Beverage Fun Facts!

• The eggnog latte really is made with eggnog, not eggnog-flavored syrup. Even when you order the nonfat version of this beverage, half of it is still full-fat nog.
• The pumpkin spice syrup and white mocha syrups both contain dairy. The regular mocha syrup does not contain dairy.

As always, it’s about Pursuing Balance! Definitely go ahead and celebrate with the real deal once this holiday season, but the rest of the time stick to my tips for a Happy, Healthy Starbucks Holiday and make it to New Year’s with zero regrets!

What drink will you be indulging in?

For me, it’s going to be a soy peppermint mocha!

~Meredith

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