Starbucks has been revamping their line of food over the past few years. Some of it is actually a pretty good bet if you need to grab breakfast on the go. Sodium is almost always going to be a concern when eating out (no matter where you go), as most foods will be processed need to be preserved, so be sure to take this into consideration if you have issues with your blood pressure. We have compiled some of your best choices when you are grabbing breakfast at Starbucks. For more information, check out the nutrition section on their website and keep their smart phone app handy for nutrition information on the go.

Their oatmeal option is a fantastic way to start your day with some heart healthy soluble fiber. Just be mindful with your choice of toppings. Your best bet is the Classic Whole-Grain Oatmeal with the Nut Medley.

“Classic Whole-Grain Oatmeal” without toppings
160 Calories, 2.5g Fat, 28g Carbs, 4g Fiber, 0g Sugar, 5g Protein, 0mg Sodium

For the Hearty Blueberry Version add 60 calories, 0g Fat, 1g of Fiber, 12g of Sugar, 0g Protein and 125mg Sodium to the Classic.

Additional Oatmeal Toppings:
Brown Sugar: 50 Calories, 0g Fat, 12g Carbs, 0g Fiber, 12g Sugar, 0g Protein, 5mg Sodium
Dried Fruit: 100 Calories, 24g Carbs, 0g Fat 1g Fiber, 22g Sugar, 1g Protein, 0mg Sodium
Nut Medley: 100 Calories, 10g Fat, 2g Carbs,1g Fiber,1g Sugar, 2g Protein, 0mg Sodium

Their breakfast sandwiches will be high in sodium, but some of them are packed with protein. The addition of protein at breakfast will help to keep you satisfied throughout the morning.

Reduced Fat Turkey Bacon Sandwich
220 Calories, 6g Fat, 28g Carbs, 3g Sugar, 2g Fiber, 13g Protein, 560mg Sodium

Spinach & Feta Wrap
290 Calories, 10g Fat, 33g Carbs, 4g Sugar, 6g Fiber, 19g Protein, 830mg Sodium

Egg Cheddar English Muffin
280 Calories, 13g Fat, 27g Carbs, 2g Fiber, 2g Sugars, 12g Protein, 460mg Sodium

If you need something to grab when on the run, a nut bar or yogurt parfait would be a good choice. Both of these choices will provide some fiber and a good amount of protein to hold you over until lunch.

Evolution Harvest Roasted Soybean Almond Pepita Bar
200 Calories, 14g Fat, 13g Carbs, 4g Fiber, 5g Sugar, 10g Protein, 120mg Sodium

Greek Yogurt with Berries Parfait (with granola topping)
220 Calories, 3g Fat, 36g Carbs, 3g Fiber, 19g Sugar, 14g Protein, 115mg Sodium

Be mindful of what you have in your coffee as well. Most plain black coffee will only provide about 5 Calories per serving, but the added milk, cream and sugars will tack on addition Calories. Stick to skim milk for added protein without any fat or add 1-2 Tbsp of your own added half and half or milk to monitor your own portions. Skip the added sugar (which will include about 4g of sugar per packet) if you can, use stevia for a natural calorie free sweetener or include spices such as cinnamon for an antioxidant packed calorie free flavor booster. Your best bet is to always get your coffee black and make it up yourself so you can control what goes in it.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



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