The oh-so-popular Starbucks is now being put under the microscope.There are good options here, some real food. No, it's not as perfect as eating at home, but there ARE better choices than many chains. That being said, there are some real shockers as well. All info was found here.

I will divide these thrills and chills into categories. Read on to find out where your favourite go-tos fall on my list!

Let's start with beverages. All numbers are based on a grande size (16oz). Remember, I am working with calories and fat content - calories are often an indication of the sugar amount, but the carbohydrates can reflect this as well. For beverages, the carbohydrates should not be too high. They should reflect the milk used, only. If that number is high above 15-20g, the item has too much sugar.

BEVERAGES

BEST: Grande Cappuccino (Nonfat) - 80 calories, 0g fat, 12g carbs Iced Skinny Flavoured Latte (Nonfat) - this is if you MUST have flavour - 80 calories, 0g fat, 12g carbs Americano - virtually nothing! 15 calories, 0g fat, 3g carbs. Woo - more room for calories from GOOD FOOD! WORST: White Hot Chocolate (Whole Milk) w Whipped Cream - 520 calories, 24g fat, 62g carbs Eggnog Latte (Whole Milk) - 470 calories, 22g fat, 53g carbs White Chocolate Mocha (Whole Milk) - 430 calories, 15g fat, 61g carbs

Let's move on. We have 3 categories of food to deal with! Bakery, Bistro Boxes and Hot Breakfast. And I'll tell you right now, in terms of sandwiches, the Ham & Swiss Panini is your best bet at 360 calories, 9g fat and 28g protein. The other options are 13g fat and up!

BAKERY

BEST: Marshmallow Dream Bar - 210 calories, 4g fat Birthday Cake Mini Doughnut - 130 calories, 6g fat Petite Vanilla Bean Scone - 140 calories, 5g fat (Ugh, have two squares of dark chocolate instead and call it a day!)

WORST: Zucchini Walnut Muffin - 490 calories, 28g fat Cheese Danish - 420 calories, 25g fat Iced Lemon Pound Cake - 490 calories, 23g fat Note: Almost all scones are over 20g fat! NOT WORTH IT.

BISTRO BOXES BEST: Oh, here's a shorter list. Chicken and Hummus - 270 calories, 8g fat, 16g protein WORST: Everything else, with frontrunners - Cheese and Fruit - 480 calories, 28g fat, 18g protein (but sounded so cute, right?) Salumi and Cheese - 420 calories, 26g fat, 25g protein Tuna Salad - 380 calories, 21g fat, 25g protein

I have to comment on the protein plate - 19g fat, and 13g protein! Why don't they call it the fat plate?

BREAKFAST SANDWICHES BEST: Starbucks Perfect Oatmeal - 140 calories, 2.5g fat, 5g protein Turkey Bacon & White Cheddar Classic - 320 calories, 7g fat, 18g protein Spinach, Feta & Cage-Free Egg White Wrap - 280 calories, 10g fat, 18g protein (Sodium content is not listed, but I can taste lots in the last two, so be aware of that.)

WORST: Sausage and Cheddar Classic - 500 calories, 28g fat, 19g protein Bacon & Gouda Artisan - 350 calories, 18g fat, 17g protein Ham & Cheddar Artisan - 250 calories, 16g fat, 20g protein

So. It is possible to grab a meal at Starbucks that will sustain, will provide some fibre and give you a tasty fix without completely ruining your clean eating, IF you eat MORE clean for the rest of the day. The fat content is still quite high in most things. My recommendation is to get your baked goods from home, from a healthy recipe - or simply use a couple squares of dark chocolate to satisfy your sweet fix. Opt for either the Chicken and Hummus Plate OR a healthier breakfast sandwich if you need a meal in a pinch - and if you've skipped breakfast, the oatmeal is a great option. Don't waste your day's calories on a fancy drink - your body need the nutrition that comes with those calories to keep your metabolism afloat.

There ya have it. Any comments?

*photo found at theberryfix.com

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