As the weather cools and pumpkin spice season returns, many of us find comfort and enjoyment in a cozy latte or festive tea. Whether preparing your daily cup at home or grabbing a beverage from a trendy café, these small indulgences can have a bigger impact on our health than we realize.

Coffee and tea both come with potential health benefits, but sweeteners, creamers, whipped cream and other add-ons can lead to excess added sugar, fat and calories. With well over half of Americans drinking coffee every day, the way it is prepared matters. Here are strategies to navigate the top ingredient concerns when preparing or ordering your favorite hot (or iced) drink.

Be Mindful about SugarA medium pumpkin spice latte contains about 32 grams or eight teaspoons of added sugar. Women and men should aim for no more than six to nine teaspoons of added sugar daily, respectively. When ordering specialty teas and coffee drinks, consider ordering your drink with fewer pumps of syrup or requesting sugar-free options if available. Even reducing the standard amount by half can be enough to satisfy a sweet tooth. At home, try flavoring your coffee or tea with cinnamon, nutmeg, cardamom or vanilla extract instead of syrups. These add warmth and enhance aroma without hidden sugar.

Choose Creamers WiselyMany creamers actually contain no cream or milk at all. Instead, they can be loaded with oils, stabilizers, emulsifiers, sugar and water, providing little to no nutritional value. When shopping for coffee creamers, look for products with milk or cream listed in the top three ingredients. A splash of milk, non-dairy milk or half and half can also be a good choice. For those who prefer flavored creamers, choose those with less added sugar and keep an eye on the serving size.

Milk MattersWhat you choose as a base for your espresso drink, milk tea and other beverages can make a difference. Whole milk and heavy cream add richness, but may not always be the best option. For example, skim milk, 2% milk and unsweetened non-dairy alternatives such as oat, soy or almond milk contain less fat, saturated fat and calories compared to whole milk and heavy cream. If you love lattes, try an Americano with a generous splash of milk. This way you’ll get the same amount of espresso and a similar taste as a latte, but with much fewer calories and fat.

Customize your OrderWhen ordering a coffee or tea drink, make it healthier by customizing it. Baristas are used to requests like “light whip,” “half sweet” or “skinny.” These simple changes can cut down on hundreds of calories and tablespoons of sugar over the season without compromising taste and enjoyment. In fact, making healthy requests or choosing a Tall instead of a Venti size can be the difference between a balanced treat and an unintentional sugar overload.

Savor MindfullyFinally, make it a ritual. When we slow down and enjoy coffee or tea as part of a mindful break, satisfaction is increased. A sprinkle of cinnamon, a dusting of cocoa powder or a teaspoon of local honey may be all it takes to elevate a simple cup into something special. Try out some of these smart sipping strategies so your everyday favorite beverage can easily fit into your healthy lifestyle.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

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