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A simple guide to healthy eating and healthy living

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carbohydrates


Carbohydrates can be grouped into two categories: simple and complex.  Simple carbohydrates are sugars and complex carbohydrates are starch and dietary fiber.  They are used to fuel muscles and the brain. Most calories (55-60%) should come from carbohydrates.  Sources of carbohydrates include grain products and  fruits and vegetables.




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Protein

 

  Protein  is broken down into amino acids and are used for building and repairing muscles, red blood cells, hair, bones, and other tissues, and for making hormones. Some sources of protein are animal products like meat, milk, eggs, and vegetable sources like beans and seeds.




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Fats


Fat comes in two forms, saturated and unsaturated fat.  Animal-based foods such as meats and milk products are higher in saturated fat whereas most vegetable oils are higher in unsaturated fat. Fat maintains skin and hair and is necessary for the production and absorption of certain vitamins and hormones.


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  Vitamins


Vitamins help to regulate chemical reactions in the body.  There are 13 vitamins, including vitamins A, B complex, C, D, E, and K.  Because most vitamins cannot be made in the body, we must obtain them through the diet.


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minerals


Minerals are components of foods that are involved in many body functions. For example, calcium and magnesium are important for bone structure, and iron is needed for our red blood cells to transport oxygen.  Like vitamins, minerals are not a source of energy and are best obtained through a varied diet rather than supplements.


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Water


Water is a vital nutrient for good health.  Most of our body weight (60-70%) is made up of water.  Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function. You need about 8 glasses a day.


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Starbucks


Starbucks Is the most popular coffee house in America, but is it good for you? Here are some examples of good things to get there and some not so good things to get there.


The good:

  1. Roasted brew coffee/ pike place roast brewed coffee
  2. Caffe Misto
  3. Clover brewed coffee light roast
  4. Clover brewed coffee dark roast
  5. Blonde roast brew coffee
  6. Blonde roast brew coffee traveler
  7. Dark roast brewed coffee
  8. Decaff pike place roast brewed coffee
  9. Vanilla Latte
  10. Cinnamon dolce Latte


The bad:

  1. Java chip Frappuccino
  2. White Chocolate Mocha 
  3. Matcha green tea Frappuccino blended creme
  4. Double chocolaty chip creme Frappuccino
  5. caffe vanilla Frappuccino
  6. White chocolate Mocha Frappuccino
  7. Mocha Frappuccino
  8. Caramel Frappuccino
  9. Vanilla bean creme Frappucccino
  10. White Chocolate Mocha creme Frappuccino 

Our signature medium-roasted with a smooth, balanced and rich flavor, this is the perfect everyday coffee in a cup.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 5Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 310mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

A one-to-one mix of fresh brewed coffee and steamed milk add up to one distinctly delicious coffee drink.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 110Calories from Fat 35
Total Fat 4g6%
Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 15mg5%
Sodium 100mg4%
Total Carbohydrate 10g3%
Dietary Fiber 0g0%
Sugars 10g
Protein 7g
Caffeine 150mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

A coffee made for you in a way that showcases the nuances of every cup.



% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 10Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 375mg**
*Percent Daily Values are based on a 2,000 calorie diet.

A coffee made for you in a way that showcases the nuances of every cup.



% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 10Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 375mg**
*Percent Daily Values are based on a 2,000 calorie diet.

Lightly roasted coffee that's soft, mellow and flavorful. Easy-drinking on its own and delicious with milk, sugar or flavored with vanilla, caramel or hazelnut.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 5Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 360mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Lightly roasted coffee that's soft, mellow and flavorful. Easy-drinking on its own and delicious with milk, sugar or flavored with vanilla, caramel or hazelnut.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 5Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 360mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

This full-bodied dark roast coffee has the bold, robust flavors to showcase our roasting and blending artistry.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 5Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 260mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Our signature medium roasted coffee with a smooth, balanced and rich flavor, minus the caffeine.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 5Calories from Fat 0
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Sugars 0g
Protein 1g
Caffeine 25mg**
*Percent Daily Values are based on a 2,000 calorie diet.

Vanilla Latte

Rich, full-bodied espresso blended with creamy steamed milk and vanilla syrup.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 250Calories from Fat 60
Total Fat 6g9%
Saturated Fat 3.5g18%
Trans Fat 0g
Cholesterol 25mg8%
Sodium 150mg6%
Total Carbohydrate 37g12%
Dietary Fiber 0g0%
Sugars 35g
Protein 12g
Caffeine 150mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

We add milk and cinnamon dolce flavored syrup to our signature espresso and ice, then top it off with sweetened whipped cream and cinnamon dolce topping. You're in for a treat.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 290Calories from Fat 110
Total Fat 12g18%
Saturated Fat 8g40%
Trans Fat 0g
Cholesterol 40mg13%
Sodium 115mg5%
Total Carbohydrate 39g13%
Dietary Fiber 0g0%
Sugars 36g
Protein 8g
Caffeine 150mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

We blend mocha sauce and Frappuccino® chips with coffee and milk and ice, then top with whipped cream and mocha drizzle to bring you endless java joy.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 470Calories from Fat 170
Total Fat 18g28%
Saturated Fat 12g60%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 260mg11%
Total Carbohydrate 72g24%
Dietary Fiber 2g8%
Sugars 66g
Protein 6g
Caffeine 110mg**
*Percent Daily Values are based on a 2,000 calorie diet.

Our signature espresso meets white chocolate sauce and steamed milk, then is finished off with sweetened whipped cream in this white chocolate delight.



% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 430Calories from Fat 160
Total Fat 18g28%
Saturated Fat 12g60%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 250mg10%
Total Carbohydrate 55g18%
Dietary Fiber 0g0%
Sugars 53g
Protein 14g
Caffeine 150mg**

We blend sweetened premium matcha green tea, milk and ice and top it with sweetened whipped cream to give you a delicious boost of energy.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 430Calories from Fat 140
Total Fat 16g25%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 230mg10%
Total Carbohydrate 68g23%
Dietary Fiber 1g4%
Sugars 65g
Protein 6g
Caffeine 70mg**
*Percent Daily Values are based on a 2,000 calorie diet.


Rich mocha-flavored sauce meets up with chocolaty chips, milk and ice for a blender bash. Top it off with sweetened whipped cream and mocha drizzle for a real party in your mouth.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 420Calories from Fat 180
Total Fat 20g31%
Saturated Fat 13g65%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 270mg11%
Total Carbohydrate 57g19%
Dietary Fiber 2g8%
Sugars 52g
Protein 7g
Caffeine 15mg**
*Percent Daily Values are based on a 2,000 calorie diet.


We take Frappuccino® roast coffee and vanilla bean powder, combine them with milk and ice, then top it with whipped cream. Tastes like happiness.


% Daily Value*
Nutrition Facts Per Serving (12 fl oz)
Calories 290Calories from Fat 80
Total Fat 9g14%
Saturated Fat 5g25%
Trans Fat 0g
Cholesterol 30mg10%
Sodium 160mg7%
Total Carbohydrate 49g16%
Dietary Fiber 0g0%
Sugars 46g
Protein 3g
Caffeine 65mg**
*Percent Daily Values are based on a 2,000 calorie diet.

White chocolate Frappuccino® roast coffee, milk and ice get together for what might be the best thing that happens to you all day. Oh and there's whipped cream on top.



% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 520Calories from Fat 140
Total Fat 16g25%
Saturated Fat 10g50%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 250mg10%
Total Carbohydrate 65g22%
Dietary Fiber 0g0%
Sugars 64g
Protein 5g
Caffeine 90mg**
*Percent Daily Values are based on a 2,000 calorie diet.


Mocha sauce, Frappuccino® roast coffee, milk and ice all come together for a mocha flavor that'll leave you wanting more.



% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 410Calories from Fat 140
Total Fat 15g23%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 50mg17%
Sodium 240mg10%
Total Carbohydrate 65g22%
Dietary Fiber 1g4%
Sugars 61g
Protein 5g
Caffeine 110mg**
*Percent Daily Values are based on a 2,000 calorie diet.


Buttery caramel syrup meets coffee, milk and ice for a rendezvous in the blender. Then whipped cream and caramel sauce layer the love on top.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 420Calories from Fat 140
Total Fat 15g23%
Saturated Fat 9g45%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 250mg10%
Total Carbohydrate 67g22%
Dietary Fiber 0g0%
Sugars 66g
Protein 4g
Caffeine 100mg**
*Percent Daily Values are based on a 2,000 calorie diet.

This rich and creamy blend of vanilla bean, milk and ice topped with whipped cream takes va-va-vanilla flavor to another level. To change things up, try it Affogato-style by adding an Affogato-style shot: a hot espresso shot poured right over the top. (Additional 80 cents.)


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 400Calories from Fat 140
Total Fat 16g25%
Saturated Fat 10g50%
Trans Fat 0.5g
Cholesterol 50mg17%
Sodium 250mg10%
Total Carbohydrate 60g20%
Dietary Fiber 0g0%
Sugars 59g
Protein 5g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

A smooth blend of white chocolate sauce, milk and ice and topped with whipped cream for a flavor that wows.


% Daily Value*
Nutrition Facts Per Serving (16 fl oz)
Calories 400Calories from Fat 160
Total Fat 18g28%
Saturated Fat 11g55%
Trans Fat 0g
Cholesterol 55mg18%
Sodium 280mg12%
Total Carbohydrate 56g19%
Dietary Fiber 0g0%
Sugars 55g
Protein 6g
Caffeine 0mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.