Coffee has gone from a morning wake up or a drink to have with dessert to a dessert itself. On its own, coffee has about five calories per serving, as well as no fat or sugar. But between sugary, flavored syrups, whipped cream, sweetened foams and other toppings, some coffee drinks are nutritionally comparable to a candy bar.

Enjoying a sweet treat once in a while is fun and can be part of a healthy meal plan. For many, coffee drinks have become a part of daily life, sometimes even multiple times per day. This frequency could lead to excess intake of saturated fat, sugar, and calories.

The biggest concern with drinks like this is the concentration of liquid calories. Calories from drinks are consumed much easier and quicker than calories in foods. In other words, eating a 250-calorie sandwich will take longer than drinking a 250-calorie coffee. There are two problems with that.

First, it’s much easier to take in too many calories when you’re taking them in quickly. Second, while these drinks may quench your thirst, they don’t satisfy your hunger the same way eating food would. As a result, you may go on to eat additional food to feel satiated and end up consuming more calories than you may need.

Helpful hints: Review these suggestions for your next coffee shop stop.

Downsize. Choose the smallest size to minimize your intake of added sugar and saturated fat, but still get that flavor you are craving.

Enjoy certain drinks in moderation. For your caffeine boost on most days, choose basic coffees like black, Americano, or Espresso. Treat fancy coffees like a treat, perhaps enjoying just on the weekend.

Cut the fat. To minimize your saturated fat intake, choose reduced fat milk and skip the whip.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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