When you're on the way to an early morning meeting, fading fast during a long road trip, or just want to treat yourself, there's often no more welcome sight than a Starbucks sign. But ordering smart can mean the difference between lasting energy and a blood sugar crash. To help you navigate the menu, we asked 11 registered dietitian-nutritionists (RDNs) to share their go-to Starbucks coffee and food order.

“If I need a pick-me-up, I'll order a tall decaf skim latte and grab a KIND bar,” says Bonnie Taub-Dix, RDN, the author of Read It Before You Eat It: Taking You From Label to Table. “Thanks to the protein in the KIND bar, as well as the healthy fat from the nuts in the bar, you'll get energy and satiation that last.” During the warmer months, she adds a refreshing sip to her order. “In summer's heat, my favorite beverage is Tazo Iced Passion Tango Tea. I even make a tall pitcher of Tazo Passion at home, and I add a medley of cut fresh fruit — kind of like a mock sangria!”

“My go-to at Starbucks is a decaf whole milk cappuccino and oatmeal with nuts on top,” says Katherine Younger, RD, the author of the blog Kath Eats. “I'm a decaf drinker because caffeine gives me major jitters, and the whole milk tastes the best and provides some staying power. I don't put in any sugar or sweeteners, as I've learned to love coffee's taste. Plain oatmeal gets in some whole grains, and the nuts on top add a little more protein and fat for satiety.”

“I try to keep my flour-product consumption low to nil because I find I feel very bloated after eating those foods,” says Cassandra Forsythe, PhD, RD, the author of Women's Health Perfect Body Diet. “When eating out, I like to choose items that are a foundation of protein and produce.” So, what's the best option if you're trying to steer clear of muffins and sandwiches? These Egg White and Roasted Red Pepper Egg Bites, at just under 200 calories and 3 g of sugar, pack a whopping 12 g of protein.

“When I am looking for a savory breakfast on the go, I like to order the Spinach, Feta, and Egg White Wrap,” says Erin Palinski-Wade, RD, CDCES, the author of Belly Fat Diet for Dummies. “I try to get in a serving of veggies with every meal, so this option really helps. In addition, it contains a great balance of filling protein along with whole grains to give me a natural energy boost. And the fiber in the wrap keeps me full for hours.”

Tempted to order a sugary baked good? “I have a major sweet tooth, so whenever I walk into Starbucks, I'm always tempted to grab a huge cookie,” Palinski-Wade says. “So instead, I love to grab the KIND Salted Caramel and Dark Chocolate Nut Bar. It completely satisfies my sweet tooth, but has only 5 g of sugar, plus protein-rich nuts.

“I go for the Turkey Bacon, Cheddar, and Egg White Sandwich, seasonal harvest fruit blend, and a Grande Nonfat Cappuccino,” says Kelly Kennedy, RDN. “For around 250 calories, I get a delicious and nutritious breakfast combo. The egg and turkey bacon on the breakfast sandwich give me a protein boost to help me stay full and energized until lunch, while the fresh fruit adds valuable vitamins, minerals, and fiber. A cappuccino makes my breakfast feel luxurious, and the skim milk adds protein and calcium to really round out this meal.”

When the munchies hit, Christopher R. Mohr, PhD, RD, a nutrition spokesperson and consultant, reaches for snacks that pack a protein punch. And that means the Eggs and Cheddar Protein Box. “When I'm in a pinch, I'll turn to the box, which includes two cage-free hardboiled eggs, some cheese, peanut butter, a bit of fruit, and a few other foods,” he says. “If the location doesn't have that, I'll simply grab a bag of almonds — they're perfectly portioned protein and certainly convenient.”

“Classic whole-grain oatmeal for breakfast, or even as a hearty snack, always gets my vote because it is what I would make for myself at home,” says Sheri Iodice, RDN, a dietitian in Massachusetts. “The combination of oats, fruit, and nuts provides a terrific mix of lean protein, energy-rich carbs, and heart-healthy dietary fiber, with the bonus of no added sodium. With a nonfat, sugar-free vanilla latte, I’d be charged up and ready to go.”

You don't have to skip the seasonal drinks. Amy Gorin, RDN, a plant-based dietitian in Stamford, Connecticut, and the owner of Plant Based With Amy, orders up the seasonal Sugar Cookie Almond Milk Latte. “It's lower in calories than many of the other holiday drinks,” she says. If you get a short (8-ounce) cup, you'll limit the calories to 90 per drink. It does have 13 grams (g) of sugar, which is on the high side, but you can reduce the added sugar by asking for one less pump of sugar cookie syrup and light or no sprinkles, Gorin says.

In fall, the seasonal Pumpkin Spice Latte is a favorite, despite the Grande size ringing in at 390 calories and 50 g of sugar. If you're craving a healthier spiced seasonal treat, there are options. “I actually really like the Pumpkin Cream Cold Brew,” says Maggie Michalczyk, RDN, who runs the blog Once Upon a Pumpkin. She orders it without the vanilla syrup added to the cold brew coffee. “To me, it's sweet enough with the creamy pumpkin cold foam, so I don't need the extra vanilla,” she says. “That helps cut down the sugar and calories in the drink.”

• There are several lower-calorie, lower-sugar options at Starbucks that are still satisfying.
• Many breakfast and snack options include protein and fiber, which will keep you full for longer.
• Oatmeal, Egg Bites, and KIND Bars are a few nutritionists' favorite Starbucks food options.
• Seasonal drinks can be made healthier with a few tweaks, like asking for less syrup and toppings.