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12 Starbucks Drinks for Kids, Approved by a Nutritionist and a Former Starbucks Barista
By Taryn Pire,
5 days ago
When I was a Starbucks barista, I made countless hot chocolates , vanilla steamers and cotton candy Frappuccinos for kids and teens alike. But knowing firsthand how much sugar goes into those drinks, I figure parents may want to know some healthier options before buying them a bev on their next coffee run. To find the best Starbucks drinks for kids, I spoke to Dr. Felicia Stoler , DCN, a registered dietician, nutritionist and exercise physiologist, and we vetted the chain’s menu to bring you this list.
“The American Academy of Pediatrics recommends no caffeinated coffee, tea, soda, sports drinks or other products for children under 12, while adolescents between 12 and 18 should limit their intake to less than 100 milligrams per day, about the size of an old-fashioned cup of coffee,” Stoler explains. “Caffeine is a cardiac stimulant, which is why kids do not need it.”
Regular coffee and espresso drinks, black and green teas, regular coffee-based Frappuccinos, Refreshers and Iced Energy drinks all contain caffeine. However, Starbucks also offers decaf coffee, decaf espresso, herbal tea and decaf Frappuccinos. That said, many of the decaf options still include a lot of sugar, another concern for Stoler.
“There has been an abundance of messaging around the harmful effects of processed foods,” she explains. “Diet and sugar-sweetened beverages are at the top of the list of the most over-consumed products. Sticking to water is significantly better than sweetened beverages. The best way to think about sweetened drinks is to equate them to ice cream or a sugary donut.”
Stoler recommends steering clear of whole milk whenever possible and substituting skim. Let your kid sip it cold or order a short steamer to keep the calories and fat to a minimum. To make it more of a treat, ask for a single or half pump of vanilla syrup.
Apple juice is Stoler’s second choice. It’s high in sugar (50 grams for a Grande), but it’s natural sugar instead of added refined. It’s tasty cold or steamed, so just ask for a short size to keep the sugar as low as possible.
The Passion tea is the only decaf iced tea option, but it’s naturally sugar- and calorie-free and downright delicious. It’s a tart infusion of hibiscus flowers, apple, licorice root, lemongrass, cinnamon and fruit juice extract. Just be sure to ask for it unsweetened so the barista doesn’t add classic syrup to it.
There’s always a pot of drip coffee on deck that’s caffeine-free, so your kid can savor the flavor without the buzz. As for teas, there are a few hot herbal options, like Mint Majesty and Peach Tranquility. Top them with milk for a creamier mouthfeel.
If they want to enjoy a coffee but prefer it creamy and milky, a latte is the way to go. Ask for a short hot or cold tall latte, along with skim milk, to make it as lean as possible.
Cold-pressed and teeming with vitamin C, this natural OJ contains 35 grams of sugar per serving. That said, it’s natural sugar from fruit, not refined. So, it’s still one of Stoler’s recommendations.
If it’s free of Classic syrup, this refreshing sipper contains 50 calories and 11 grams of sugar per Grande. The sugar comes from the lemonade. (Pro tip: You can substitute apple juice for lemonade if your kid would prefer it less tart.)
Modifications: ask for low-sugar mocha and sugar-free vanilla, no whipped cream
Nix the whipped cream and chocolate sauce on top and use lower sugar syrups to flavor this cozy drink. Alternatively, you can reduce the number of pumps of the full-sugar flavorings, if you want to steer clear of sugar alcohols.
Think of this underrated drink—drip coffee topped with steamed milk—as a cheap latte. Be sure to ask for decaf joe and skim milk to keep the calories to a minimum.
This is essentially the same as a latte, only the milk is steamed longer, so the drink is lighter and airier (as well as slightly lower in calories, because it takes less milk to fill the cup when it’s heavily steamed).
Sure, this pick contains 36 grams of sugar, but it’s natural sugar from organic produce—not added refined sugar. This bev is also fat free and contains 180 calories, 3 grams of protein and 3 grams of fiber.
The lemonade contains added sugar, and the strawberry sauce contains natural sugar from the fruit it’s made with, but the bulk of the drink’s 45 grams of sugar comes from the Crème Frappuccino base. Ask for fewer or no pumps of that and this summer stunner will be dramatically healthier.
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