Healthy Meal Options To Go: Starbucks

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A home cooked meal may be the best way to eat healthy, but it’s not always the most convenient. Luckily, many chain restaurants out there have healthy options for the woman constantly on the go. With a location on every corner, what could be more convenient than Starbucks? 

Over the years, Starbucks has expanded their menu to accommodate to their busy clientele. One woman even claims that she lost nearly 80 pounds only eating food from Starbucks for two years. Christine Hall, a librarian from Virginia, went from 190 pounds to just 114 by counting calories and mixing up her food choices. 

While we wouldn’t necessarily suggest that you only eat from Starbucks, there are definitely healthy (and delicious) options if you’re on the go. “Starbucks has come a long way and there are some good options but there are also things such as smoothies with 40+ grams of sugar and baked goods that may be low in calories, or OK in terms of calories, but aren’t foods I’d suggest based on their make up,” says New York dietician Lauren Slayton. “One basic guideline when it comes to Starbucks drinks is that nobody needs to be doing “venti” for anything other than unsweetened iced tea.”

So if you’re in a pinch and don’t want to stray away from your diet, choose one of these expert recommended options.

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Perfect Oatmeal

Calories: 240

Total Fat: 2.5g

What the Expert Says: “This is a great start to the day with high fiber oatmeal and heart healthy fats from the nuts,” says Bonita Springs, FL, dietician Karyn Capozzo. “This breakfast will fill you up with fiber and the protein and fat in the nuts will help keep you feeling full longer.”

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Reduced-fat Turkey Bacon, Egg White and White Cheddar Breakfast Sandwich

Calories: 320

Total Fat: 7g

What the Expert Says: This sandwich “is high in lean protein and will fill you up for the morning,” says Capozzo. “This is a much better choice with the egg whites and turkey bacon versus the high saturated fat sausage egg sandwich. However, the negative to this is over 700mg of sodium.”

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Petite Vanilla Bean Scone

Calories: 140 each

Total Fat: 5g

What the Expert Says: “If someone is looking for a quick snack the Petite Vanilla Bean Scone is low in calories and fat,” says Capozzo. “Compared to the other scones on the menu it is also the lowest in saturated fat.”

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Goat Cheese Garden Veggie Bistro Box

Calories: 220

Total Fat: 10g

What the Expert Says: If you’re in the mood for something savory, this snack is your best bet, says Slayton. “While this isn’t super filling, it’s a really great alternative to match your afternoon coffee,” says Palmer. “At only 220 calories, it will give you a delicious burst of protein and carbs—plus a serving of veggies. That’s far better than a croissant, donut, or cupcake!”

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Seasonal Harvest Fruit Blend

Calories: 80

Total Fat: 0g

What the Expert Says: “This is the best snack of all, especially when you’re running between flights or are making a Starbucks run and are tempted by the dessert case,” says Palmer. “The fruit is all pre-chopped and ready to munch, providing you with just the right amount of healthy carbs and calories to take the edge off your appetite. Plus you’ll fit in one of those important servings of antioxidant rich fruits that you need to get in every single day!”

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Fat-Free Greek yogurt with Real Mango and Passion Fruit

Calories: 120

Total Fat: 0g

What the Expert Says: “This nutritious, delicious snack is also packed with nutrients: protein, calcium, vitamin C, for starters,” says Palmer. “You really can’t go wrong with selecting this to go along with your coffee—it will contribute an important dose of nutrients to your day, instead of wasting your calories on low nutrient foods filled with flour and sugar, such as cookies and treats.”

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Spinach and Feta Breakfast Wrap

Calories: 290 

Total Fat: 10g 

What the Experts Say: “This breakfast offers you a decadent taste with a moderate calorie, fat, and carb profile,” says Palmer. “You can power down whole grains, protein and veggies in one sitting and still feel pretty good about yourself. Plus it’s yummy!”

“This is really a nice well rounded breakfast,” says Capozzo. “It’s a low calorie breakfast with a perfect mix of carbohydrate, protein and fat. The veggies add vitamins and minerals like vitamin A and iron as well as fiber. Unfortunately, it does have one major flaw and that is 900mg of sodium!”

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