While pumpkin lattes and mochaccinos might be popular, they're not all that good for you. The syrups in those drinks bump up the sugar content, making them calorie bombs. Case in point, a 12-oz. whole milk pumpkin spice latte from Starbucks delivers close to 300 calories—almost 100 calories more than an unflavored version, because of the 6 teaspoons of added sugar. But if you're a fan of flavored coffee drinks, take heart. You can naturally flavor your coffee without tons of extra sugar. Here are some of my favorite ways:


1) Add ground spices to the coffee grounds: cinnamon or cardamom are two of my favorites, but you can get creative with pumpkin spice and your other favorite blends.

2) Make your own eggnog lattes using a lighter eggnog—some of the soy versions are pretty tasty and deliver way less saturated fat (as in none) than regular. Just heat a cup or less in the microwave and add super strong coffee or espresso.

3) Use cocoa powder to make a healthy mocha: Cocoa powder is packed with heart-healthy flavanols. Mix together a heaping teaspoon of cocoa powder, a teaspoon of sugar and a few drops of vanilla, add a little coffee to form a paste, then add more coffee and steamed milk.

4) Buy flavored coffee or make your own by storing whole spices (like cinnamon sticks) in your whole bean coffee. It will infuse the batch with flavor.

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