Coffee offers many health advantages; studies have linked its consumption with improved brain function, healthier liver and lungs function and faster metabolism. But when packed with sugar and cream, coffee can also contain excess calories and unhealthy fats that could compromise its benefits and lead to weight gain. But you don’t have to give up drinking coffee altogether–with just a few small changes, it can become part of a nutritious diet plan!

Keep your iced coffee calorie count in check by opting for natural low-calorie sweeteners like honey or stevia instead of adding unnecessary extras such as sugar or cream that add unnecessary calories. Choose skim or 2% milk as they contain the least fat and calories; or switch out dairy milk for soy or almond-based plant milks which have lower saturated fat contents than regular cow’s milk.

If you must indulge in whipped cream, opt for light or non-fat varieties instead. This can save nearly 100 calories per ounce and be more nutritious than full-fat creamer. Cinnamon adds great flavor and may help regulate diabetic blood sugar levels while simultaneously lowering cholesterol, according to one Diabetes Care study.

Starbucks, Dunkin’ Donuts, McDonald’s and other chains often serve drinks with as much or more sugar than a can of Coke. Furthermore, many iced coffee drinks contain saturated fats. To minimize both sugar and fat intakes simultaneously, order the smallest size available and freeze ice cubes made of freshly-brewed chilled coffee in an ice tray so your beverage remains cold without diluting its flavors.

Finally, moderation should always be practiced when it comes to anything–including drinking coffee. Aiming for one cup per day will keep your mind clear and your energy level constant without feeling over-stimulated throughout the day. Overdoing caffeine consumption can cause insomnia, irregular heartbeat and anxiety–so don’t exceed that daily limit!