The arrival of ‘red cup season’ is a highly anticipated event for Starbucks enthusiasts around the globe. As the coffee giant rolls out its holiday-themed beverages, patrons eagerly line up to enjoy the festive flavors.

However, many of these seasonal favorites pack a hefty punch in terms of sugar, fat, and calories. For instance, a grande iced Peppermint Mocha contains a staggering 420 calories, 49 grams of sugar, and 17 grams of fat.

It’s easy to underestimate how quickly these indulgent drinks can add extra calories to your diet, potentially hindering your efforts to maintain or lose weight.

Fortunately, there are ways to enjoy Starbucks’ winter menu without compromising your health goals.

Julia Ledford, a certified personal trainer, provided the Daily Mail with an insightful guide to navigating the Starbucks winter offerings without overindulging.

She made it possible to enjoy a grande Iced Sugar Cookie Breve from Starbucks without consuming 380 calories, 30 grams of sugar and 24 grams of fat.

Adults 21 years old and older should consume anywhere between 1,600 and 3,000 calories per day, based on one’s physical activity levels; and the Dietary Guidelines for Americans recommends people limit calories from added sugars to less than 10 percent of total calories per day. 

Below, Daily Mail reveals how to enjoy some of Starbucks’ holiday favorites without consuming hundreds of calories and dozens of grams of sugar and fat.  

Fitness experts agree that a diet is not worth sacrificing the things you love, it’s just about learning to fit it in your plan

The personal trainer shared her tips and tricks to order tasty low calorie festive drinks

Sugar Cookie Iced Latte 

Ledford’s version of the Iced Sugar Cookie Latte is a low-sugar, 100 calorie alternative that is ‘a sugar cookie in a cup.’

Certified personal trainer Julia Ledford shared her Starbucks drink cheat sheet with the Daily Mail

Order a grande iced latte with almond milk, two pumps of sugar cookie syrup, one pump of sugar-free vanilla, and top it with cinnamon powder. 

Ledford told the Daily Mail: ‘I always customize my drinks because you’ll see that there’s four to six pumps of whatever flavoring your drink is going to be. 

‘So I always bring that down to one to two pumps of the sugar flavoring, then I’ll opt for a zero calorie sweetener option.’

Zero calorie sweeteners such as Splenda, Stevia, or even sugar-free syrups, are the perfect option for that extra flavor.

Ledford emphasized these modifications aren’t about restriction, they’re about offering healthier alternatives.

Iced Peppermint Mocha 

A typical grande Peppermint Mocha is 440 calories and 54 grams of sugar, but Ledford’s version is 75 calories and 10 grams of sugar.

Ledford’s version of the Iced Sugar Cookie Latte is a low-sugar, 100 calorie alternative that is ‘a sugar cookie in a cup’ 

Order a grande cold brew, with one pump of mocha syrup and one pump of peppermint. Add a splash of almond milk, and indulge.

Ledford added: ‘The other thing I do is I try to stay away from dairy milk; not because it’s bad for you or anything, but dairy milk just has a higher caloric value than almond milk or non-fat milk.’

Certified Personal Trainer Olivia Bonomo agreed, explaining that most holiday coffees are brewed with whole milk, which can add a surprising amount of calories.

Whole milk can add about 60 to almost 100 calories depending on the type of coffee you order.

‘Substituting the milk is a big game changer that will save you from overconsuming calories,’ she told the Daily Mail.

‘If I’m in the festive mood I’ll add one pump of a full sugar flavor, but then I let the sugar-free sweeteners do the rest.’

Vanilla and White Mocha Cold Brew

A tasty alternative to the 240 calorie and 25g of sugar-filled Chocolate Cream Cold Brew, is the Vanilla and White Mocha Cold Brew that will definitely fill you with holiday cheer.

This festive drink sits at a mere 54 calories.

Order a grande cold brew with one pump of mocha syrup, two pumps of sugar-free vanilla syrup, and one stevia or zero calorie sweetener of choice.

If you want an extra treat, you can order it with cinnamon oat milk foam, a delicious non-dairy topping, that will add about an extra 40 calories.

Hot Chestnut Praline latte 

Another holiday cheat treat verified by the experts is a Hot Chestnut Praline latte.

A grande version from Starbucks will cost you 330 calories, 38 grams of sugar and 14 grams of fat.  

However, the experts’ substitute is only 130 calories.

To order a healthier dupe of the Starbucks original, order a grande hot latte with almond milk, two pumps of chestnut praline syrup, and two pumps of sugar-free vanilla syrup.

Certified Personal Trainer Olivia Bonomo shared her wisdom when it comes to substituting creamers for low calorie options in coffee

Hot White Mocha

The original Hot White Chocolate Mocha clocks in at nearly 400 calories and 46g of sugar, so why not enjoy the same flavor in a lower-calorie, lower-sugar version? 

Here’s how to order: Ask for a grande blonde americano, one pump of toasted white mocha syrup, two pumps of sugar-free vanilla, and a splash of oatmilk or non-dairy creamer of your choice.

You’ll get the same delicious, flavor-packed drink, and will barely notice the difference.

Iced Caramel Brulée Latte

One of the heftiest calorie-filled drinks is the Iced Caramel Brulée Latte, which is 400 calories and has 44g of sugar for a grande size.

This alternative is just as creamy and flavorful as the original, and is only 70 calories.

Order a grande cold brew, with an optional cold foam topping, adding one pump of caramel brulée syrup and three pumps of sugar-free vanilla syrup.

Top it with caramel brûlée.

All these recipes are modifiable, and you can add or take away syrups or creamers.

Adding sugary syrups or switching to full-fat milk will boost a drink’s calories, but indulging in a richer, calorie-filled treat occasionally is perfectly fine.

Both the fitness experts agree that a diet is not worth sacrificing the things you love, it’s about learning to fit them into your plan.

Ledford hopes to inspire people, especially retired athletes, to make more mindful and better choices for themselves.

She told Daily Mail: ‘I just want to make a big impact and really help them find their love for working out again, find their love for fueling their body and not feeling like they have to be a small size, or they can’t eat certain foods.’