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On-The-Go Tips: Holiday Drink Makeover

There is nothing more comforting than a holiday-themed coffee drink this time of year. They’re hard to resist, and make a delicious grab-and-go treat.

But let’s not forget that our drink choices are important – especially if you have diabetes. Depending on your order, you could end up with a beverage that has more calories, carbohydrates, and fat than a whole meal!

But, that doesn’t mean you have to go without your holiday latte this season. Check out our holiday drink makeover below.

Your Original Order:

16-ounce Peppermint Mocha with Whipped Cream from Starbucks (410 calories, 63 g of carbohydrate, and 9 g of saturated fat)

This drink has twice the calories and three times the carbohydrate that our snacks provide. It also has more than 50% of the saturated fat you need for an entire day.

Let’s Make it Over!

  1. Take off the whipped cream to cut the saturated fat in half and instantly save yourself 80 calories.
  2. Ask for your drink to be made with skim or non-fat milk. This will bring the saturated fat down to 1.5 grams and you’ll save yourself another 40 calories.  
  3. Instead of ordering a 16-ounce drink, savor a smaller size instead. If you downsize to a 12-ounce, you’ll be at just 220 calories, 46 grams of carbohydrate, 2 grams of fat, and 1 gram of saturated fat. 
  4. This is still a little heavy on carbs for an afternoon snack. To lighten up your drink even more, explore lighter seasonal options. For example, Starbucks offers their Gingerbread Latte during the holiday season.

Most large coffee companies should have their nutrition information available in the store and online. Check it out before ordering to help you make a better drink choice that will fit with your meal plan.

Your New and Improved Order:

12-ounce Non-fat Gingerbread Latte with no Whipped Cream - Just 150 calories,  29 grams of carbohydrate, and zero grams of saturated fat! Much easier to work with than your original order.

Total savings from your original order:

260 calories, 34 grams of carbohydrate, and 9 grams of saturated fat

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