Coffee can provide us with energy, focus, and alertness as we begin the day. Coffee may even bolster our immune systems and lower risk for some diseases; but just like anything, moderation is key; too much milk, sugar or creamer could turn what could otherwise have been a healthy beverage into one that contains empty calories.

Black coffee contains very few calories; however, adding too much sugar or syrups to it can quickly increase its caloric intake. To limit added sugars, opt for unsweetened plant-based milks such as almond, coconut or soy that provide creamy textures without extra calories.

Choose dairy milk that’s low in saturated fat or plant-based alternatives with reduced amounts, since saturated fats can raise cholesterol and increase your risk for heart disease. If you want a little sweetness added, choose natural sweeteners like Stevia powder or Stevia liquid sweetener for maximum effectiveness and minimal calories. Keep in mind that caffeine acts as a diuretic, which means it draws fluid out of the body through urine production; for this reason it is wise to limit large iced coffee drinks and drink quantities over time throughout the day.

Drinking warm coffee alongside whole grain toast or low-fat bagel slices will help your body absorb caffeine more gradually and may reduce sugar cravings associated with caffeine consumption.

Finally, it’s best to limit coffee intake to no more than two or three cups a day in order to control jitters and maintain calmness. Too much caffeine may lead to headaches, irritability, muscle tremors and difficulty sleeping – not to mention interference with certain medications such as thyroid medication, antidepressants or antibiotics for UTIs.

Integrating these simple changes can help you enjoy your morning coffee guilt-free, as well as reap the health benefits that accompany it. Just watch what you eat or drink with it, as too much caffeine can interfere with sleep. With just a few adjustments, your cup of java could become an energy source and source of nutrients! So enjoy it – but don’t forget your healthy breakfast first.