Fancy creams, half-and-half and sugar are quick ways to run up a high-calorie tally. Two tablespoons of Coffee-Mate Half and Half will cost you 40 calories and 3.5 grams of fat. Three teaspoons of sugar have 42 calories and 12.6 grams of sugar. And how about those extras at your favorite coffee hot spot? A 19 gram squirt of White Chocolate Mocha Sauce comes in at 60 calories, 1.5 gram of fat and 11 grams of sugar. Just 10 grams of flavored syrup has 20 calories. A 22-gram serving of whipped cream has totals 70 calories, 7 grams of fat and 2 grams of sugar. A 17-gram serving of Mocha syrup runs about 25 calories and 4 grams of sugar. If you indulge in three cups of coffee a day, those numbers can add up. If you do need something to lighten your coffee, use fat-free milk and sprinkle your coffee with cinnamon.

Of course, those cool coffee drinks aren’t much better. Talk about putting a major dent in your dieting efforts. A 16-ounce Mocha Frappuccino Blended Coffee from Starbucks has 380 calories, 15 grams of fat and 47 grams of sugar. Not one to be outdone, the Peppermint Mocha Frappucino Blended Coffee with whipped cream has 470 calories, 17 grams of fat and 68 grams of sugar. Fancy tea drinks might seem like a much better option, but even those can cost you. An Apple Chai Infusion from Starbucks has 320 calories and 74 sugars, while the Iced Tazo Green Tea Latte has 270 calories, 5 grams of fat and 43 grams of sugar. Basically, your best bet is to stick with the basics and leave out all of the costly extras.