Starbucks can provide an instant caffeine fix when you’re running late for an important meeting or experiencing midday fatigue on a long road trip – but with so many sugar and calorie-laden beverages on their menu it can be difficult to maintain your healthy goals. But with some planning ahead and strategic menu selection it is possible to get that energy boost without breaking your diet plan!

Kristen Carli, MS, RDN, CDN suggests looking for low-calorie options without excessive syrups and toppings when dining out at Starbucks. Carli recommends checking the Starbucks app or website’s calorie counts to see which beverages fit with your diet plan and then looking for ways to customize those drinks to keep the calories under control; for instance switching to smaller sizes (such as Short or Kid’s versions) can reduce calories further while choosing skim milk instead of whole can limit fat.

When searching for sweet treats, try to limit how creamy your dessert is; those extra calories will quickly add up! Another thing to keep in mind when ordering drinks is how much sugar is being added; too many added sugars may lead to spikes in blood sugar which in turn may lead to headaches, irritability, muscle aches, difficulty sleeping or even an elevated heartbeat rate.

Carli recommends ordering a skinny mocha, which contains only 12 grams of sugar in its tall size, or the vanilla chai latte which boasts the lowest caloric count at 140. You may even add skim or almond milk for further reduction of calories!

Flat whites can also be an ideal way to cut calories for coffee lovers watching their weight, with only 170 in a tall size. And iced green tea offers antioxidant-rich energy boosters!

If you’re craving something refreshing, why not try an iced matcha green tea soy latte or soy matcha green tea boba smoothie. Both options offer ample nutrition with only 150 calories for tall sizes!