If you’re like the majority of Americans, you’re pouring yourself a cup (or three!) of coffee every day. Overall, a little java jolt does your body good — research shows the habit is associated with better blood sugar regulation, a healthier heart, a sharper brain and even a longer life.

At the same time, the mug can become a vessel for an overload of cream and sugar — and if you’re at a coffee shop — fancy syrups, whipped cream, and chocolate shavings, too — all in a supersized cup.

“Even 50 extra calories per day over the course of a year is about five pounds worth of calories,” says Molly Morgan, a registered dietician. That’s why knowing some tricks for building a better cup pays off. Sometimes, you can even keep the cream.

Click here for the full article via MyFitness Pal.