What a nutritionist would order on Tim Hortons’ fall menu

Make way, Dunkin’ and Starbucks – there is a regional breakfast chain that we should no longer overlook. We are talking about Tim Hortons, a classic from Canada and the Northeast of the USA. Tim Hortons is completely underrated, according to Eat well Nutrition editor and registered dietitian Jessica Ball, MS RD.

“When I go home to Michigan to visit my family, I drive almost all the way through Canada. And for me, that almost always means a stop at Tim Hortons,” says Ball. “It feels kind of special because they’re not that close to where I live.”

They’re on everyone’s lips right now because they’ve made it official: Fall is here. Tim Hortons has just released its fall menu, featuring drinks and pastries in seasonal flavors. This includes a brand new drink to the lineup, a Caramel Apple Latte, which is served iced or hot.

Nostalgic memories aside, we asked Ball for her RD perspective on the new menu and the healthier way she’d order the drink she likes best. Here’s what you should know before adding one of these fall-themed beverages into your daily routine.

In addition to the Caramel Apple Latte, which highlights the sweetness of your favorite fairground food, seasonal drinks like the Maple Cinnamon Sugar Cold Brew, Pumpkin Spice Latte and Pumpkin Spice Iced Capp are back for a limited time. The Maple Cinnamon Sugar Cold Brew blends maple syrup, brown sugar and cinnamon for a vibrant sip. And each Pumpkin Coffee envelops warm and aromatic flavors through the use of Tim Hortons’ signature pumpkin spice syrup.

We know your mouth is watering right now, but Ball wants you to keep the following in mind before you step foot in TH or head to the nearest drive-thru.

“These drinks are full of fall flavors and sound really great, but they’re all very high in added sugar,” she explains. “As a guide, the American Heart Association recommends limiting your intake of added sugar to 36 grams or less per day—and every drink on this list contains more than that per serving.”

As an example, here is the nutritional breakdown for a small, hot Caramel Apple Latte:

Calories: 300

Carbohydrates: 48g

Dietary fiber: 0g

Total sugar: 45g

Added sugar: 45g

Protein: 7g

Total fat: 9g

Saturated fat: 8g

Cholesterol: 20mg

Sodium: 200mg

Yes, 45 grams of added sugar is a lot. But with Eat wellWe’re firm believers that every food and drink can be enjoyed in moderation, so if you enjoy a dessert-like coffee occasionally, go for it. And if you want one of these featured drinks more regularly, there are ways to reduce the sugar content. Here’s what Ball would personally recommend and how she would help reduce the added sugar in her order.

“I love iced coffee year-round, so if I had to choose one, I’d probably order the Pumpkin Spice Cold Brew,” she says. “To reduce the added sugar and saturated fats in it, I’d skip the cold foam and top it with the pumpkin spice topping.”

With small adjustments, it’s easy to appreciate the new fall menu at Tim Hortons. If you don’t have the chain nearby, try making a healthier version of their seasonal drinks at home with our Pumpkin Spice Latte recipe.