General Rules for Your Coffee Break:

Add syrup to your coffee? Opt for the sugar-free kind! A few "pumps" of the regular stuff can add over 100 calories to your beverage, while the sugar-free kinds are calorie free. My favorites are all made by Torani (I love their vanilla, almond roca and white chocolate).

Having coffee out? Instead of whipped cream, add some nonfat foam to your coffee. It's delicious and low in calories. At home, opt for fat-free whipped cream.

Espresso drinks (made with nonfat milk, of course) are your safest choices. They typically contain 100 calories or less, and they are completely fat free.

If you need to order a blended frozen beverage, make sure it's a "light" version and ask for the nutritional information. If you don't, you could end up taking in as many as 700 calories and 35 grams of fat!

Using liquid Coffee-Mate? Stick with the original flavor, as opposed to the snazzier ones. Even the fat-free versions of flavors like French vanilla and Irish crème contain twice the calories. Yikes!

Starbucks Super Sippers

Starbucks offers up tons of diet-friendly ways to quench your thirst. Here are some of my favorites:

• Iced Coffee Americano (Grande): 20 calories, 3 grams carbs, no fat
• Non-Fat Cappuccino (Grande): 100 calories, 14 grams carbs, no fat
• Tazo Iced Tea (Grande): 80 calories, 21 grams carbs, no fat
• Espresso Frappuccino Light Blended Coffee (No Whip, Grande): 140 calories, 27 grams carbs, 1 gram fat