A latte can add a lot of calories

Looking for a jolt from that cup of coffee? Take a look at its calorie count.

Extras added to whiten and sweeten coffee and tea sold in coffee shops can add a surprising number of calories to what would otherwise be zero-calorie drinks.

Milk, nondairy creamers, whipped cream, flavor syrups and sugar add calories, and some also add a hefty dose of artery-clogging saturated fat. Nondairy creamers may contain trans fat, too.

Made-to-order, specialty drinks -- even the ubiquitous latte -- are surprisingly fattening. Consider these examples:

• A "grande" Starbucks Caffe Latte (16 ounces), made with 2 percent milk, contains 190 calories and 4.5 grams of saturated fat. A "tall" Eggnog Latte (12 ounces), also made with low-fat milk, contains 370 calories and 10 grams of saturated fat; the 16-ounce size contains a whopping 470 calories and 13 grams of saturated fat.
• At Caribou Coffee, a medium (16 ounces) Gingerbread Latte delivers 522 calories and 15 grams of saturated fat.
• The "tall" Pumpkin Spice Crème at Starbucks contains 310 calories and 7 grams of saturated fat. Bump that up to "grande" and you're talking 400 calories and 9 grams of saturated fat.

If you're in the habit of buying a hot specialty drink every day, the calories you sip could add up to a weight gain of as much as a pound a week. You'll save calories -- and money, too -- if you order coffee or tea plain and add your own condiments at the service table. The best choices include:

• Whiteners that add minimal or no added saturated fat and no trans fat. Use soymilk or nonfat cow's milk. Low-fat milk is fine if you limit it to a tablespoon or two. Avoid nondairy creamers that list partially hydrogenated oils on the package label. The nutrient fact label may show zero grams of trans fat per teaspoon, but trace amounts could add up if you use several teaspoons. If label information isn't available, use milk instead.
• Small amounts of sweeteners. One teaspoon of sugar or honey adds only about 15 calories to your coffee or tea.
• Calorie-free flavorings. Shake some cinnamon or cardamom into your drink, or add a half teaspoon of tea masala, a blend of several spices that may include cardamom, cinnamon, black pepper, star anise, ginger and cloves. Mix your own tea masala or buy it pre-mixed at an Indian food market.

Making your own coffee at home or the office can save you from the temptation of buying specialty drinks when you're out. Good coffee makers can be relatively inexpensive, and electric hot water kettles can heat water for tea in only a few minutes.

If you can't resist specialty drinks at the coffee shop, order the smallest sizes. Instead of a daily indulgence, drink plain coffee and tea most days. Then choose one day each week or two to splurge on a latte. Afterward, take a long walk.

Always remember: Think before you drink. Liquid calories add up quickly and are often found in surprising places.