Because she has one of the best-known faces in the world, you might think Taylor Swift would be all about the trendy diets and obscure eating habits that seem to consume the rest of Hollywood.
But that’s not the case. The 28-year-old, who consistently packs stadiums around the world, takes a sensible, balanced approach to eating.
“Taylor seems to have a very healthy approach to food — her diet is varied, she enjoys her food, and she pays attention to her body’s hunger and satiety cues,” says Allison Childress, PhD, RDN, an assistant professor in the department of nutritional sciences at Texas Tech University in Lubbock.
Here are 10 things to know about the pop megastar’s eating habits.
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1. She’s All About Balance When It Comes to Eating
According to PopSugar, Swift sticks to salads, healthy sandwiches, and yogurt during the week. She’ll cut herself some slack on the weekends by indulging with some of her favorite foods, which include cheeseburgers and dessert.
2. She Drinks Water Regularly — and a Lot of It
“I have so much water in my dressing room — because I drink, like, 10 bottles of water a day,” she told Bon Appétit in 2012.
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3. She Starts Her Day With a Glass of Orange Juice
Also according to Bon Appétit, Swift has a glass of OJ every morning with breakfast. But Dr. Childress says to think twice before adopting this habit. “Juice contains a lot of sugar,” she says. “The sugar-to-nutrient ratio is high, meaning there are a lot of calories for relatively few nutrients.” Childress suggests reaching for a whole orange instead so you don’t miss out on fiber, which is lost during the juicing process.
4. Hummus Is One of Her Favorite Snacks
Another food Swift can’t live without? Hummus. She told Vogue that the fiber-and-protein-packed dip is stocked in her fridge at all times. Childress says that’s a great choice. “It’s high in protein and [also contains] several vitamins and minerals, such as manganese, folate, magnesium, and iron,” she says. But she warns not to go overboard. “Hummus still contains calories, and so do the foods we eat hummus with,” Childress says. “If we aren’t careful, our hummus snack can pack a meal-size calorie punch.” To keep things on the lighter side, choose carrots, slices of bell pepper, or celery instead of crackers, pretzels, and chips.
5. Swift Is a Starbucks Fanatic
One of Swift’s favorite accessories? A Starbucks cup. (Exhibits A, B, and C.) She reportedly told Lucky magazine in 2014: “Coffee’s a big part of my life. Skinny caramel lattes are a daily thing that I get excited about and I never stop being excited about.”
Coffee offers a jolt of energy, of course, but there’s more to it: The buzzy beverage has been shown to possibly reduce the risk of diabetes and Alzheimer’s disease. That said, flavored and sweetened coffees tend to be packed with tons of calories and sugar. A study published in Preventing Chronic Disease found that more than 60 percent of Starbucks and Dunkin’ Donuts customers involved in their study purchased a drink that accounted for more than 10 percent of their daily calories, which the researchers note can lead to weight gain over time.
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6. The “Bad Blood” Singer Definitely Has a Sweet Tooth
And many of the treats she eats are homemade. “I bake pumpkin bread for everyone I know, and make ginger molasses cookies and hot chocolate and chai,” she told Bon Appétit. Among her favorite things to make are Chai Sugar Cookies With Eggnog Ice Cream. She told Bon Appétit she also keeps cookie dough or a tub of cinnamon rolls on hand, just in case there aren’t any fresh baked goods available when a sweets craving strikes.
7. She’s Turned to Chia Seeds to Help With Weight Loss
According to Business Insider, Swift has used the gray seeds to stay slim. Childress says chia seeds have a reputation for being one of the healthiest foods on the planet. “They pack a powerful nutrient punch without containing a lot of calories,” she says, adding that they’re high in fiber, protein, healthy fats, calcium, manganese, magnesium, and phosphorus, and contain only 107 calories per 2 tablespoon serving, according to the U.S. Department of Agriculture. Radar Online reported in 2015 that Swift adds chia seeds to her smoothies. Childress says you can also sprinkle them on top of yogurt, oatmeal, ice cream, and even savory foods like rice and veggies.
8. She Loves Protein-Packed Eggs
Swift’s go-to breakfast is “buckwheat crepes with ham, Parmesan cheese, and a fried egg on top,” the “Delicate” singer told Bon Appétit. Childress says this meal offers a great start to the day. “It’s high in protein, which will help keep her fuller longer, and it contains some carbs for a quick morning pick-me-up,” she says, though she suggests adding a serving of fruit to round out the meal.
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9. Firing Up the Grill Is One of Her Favorite Cooking Methods
What’s on the menu? “I love to make burgers, grilled chicken with different marinades, garlic green beans, carrots and broccoli,” she told Bon Appétit. Childress recommends stealing Swift’s love of herbs and spices as they’re “a great very low calorie way to flavor foods,” Childress says.
10. One of Her Favorite Foods Is Chicken Tenders
She admitted in a Vogue video that if calories didn’t count, she’d eat chicken and fried food every day. Clearly, Swift is mindful enough of nutrition and calories to hold back. Have similar cravings? Try baking chicken with panko breadcrumbs for a lower-calorie, lower-fat alternative, Childress suggests.