Stopping at Starbucks for a morning Latte? Need that afternoon Iced Cappuccino to get you through the day? Whether you realize it or not, those early-morning and mid afternoon caffeine boosters may be adding on lots of extra calories and fat to your diet that are causing your waistline to expand. The good news is, you don’t have to cut out all of your favorite coffee drinks. Here’s a list of the best and worst options to satisfy your caffeine needs.

Tanya’s tips:

1) Ask for skim milk. Nonfat milk has zero grams of fat and 80 calories per cup compared to 5 grams of fat and 120 calories in reduced fat milk. A lot of coffee houses use whole milk if you don’t request differently, adding 150 calories and 8 grams of fat.

2) Use sugar-free syrup. Two pumps of the regular syrups that are used in any of the flavored drinks contain about 40 calories vs. 20 calories for sugar-free syrups.

3) Skip the whip. Whipped cream adds about 120 calories and 12 grams of fat (most of which are saturated).

4) Pair your coffee with a high-fiber snack. Coffee alone, if made with nonfat milk, contains some protein, but has no fiber. Add Fiber-sure to your coffee for an extra 5 grams of fiber per teaspoon. Some high-fiber snacks are GNU Flavor and Fiber bars or 2-3 fiber crackers with peanut butter and sugar-free jelly. The combination of protein from the milk and fiber from the snack will keep you feeling full and satisfied throughout the day.

5) Don’t drink your calories, eat them. Studies reveal that your body does not register calories from fluids. Meaning that fluids don’t replace food—you will still end up eating as much, but now you have to add in the calories from your beverages. So think twice next time you order a Mocha Frappuccino with whipped cream. It’s practically a meal in itself and most likely won’t fill you up.

Here’s a list of the do’s and don’ts from some of your favorite coffee houses:

Starbucks: (nutritional counts are for a Grande sized coffee drink)

*F-Factor Best Sips

Dunkin Donuts: