Beep. Beep. Beep. Snooze. Beep. Beep. The dreaded sound of your daily alarm clock buzzes in your ear. Until you get your morning caffeine, not even a cold shower can jump-start your day. “Capp,” “frapp,” “extra shot,” “latte,” and “macchiato” are catchy phrases that are probably just another part of your daily routine. But have you ever thought about the ingredients each of these drinks have?

It may not be just the caffeine that’s fueling your day – but a sugar high too. Your favorite fix could be loaded with nearly 70 grams of sugar (and that’s a small). That’s 25 grams of sugar more than the recommended daily dose, and you’ve just begun your day.

So much for starting the day off right.

But have no fear: Just a few simple tips can make tomorrow morning look instantly brighter. Make smart decisions and familiarize yourself with the barista bar stocked with sugars, spices and milk. We recommend adding your own sweetener. Chances are, you won’t add as much as the friendly employee behind the counter, and you’ll be surprised how many calories you’ll cut without missing out on flavor.

Always remember that these beverages can be tailored; there’s an alternative to even your favorite vanilla latte. Many customers don’t realize that their favorite shop offers sugar-free syrups with the same great taste. Hold the cream or ask for fat-free milk instead. Go a step further by nixing the whipped cream as well. Keep in mind when it comes to toppings, less is more.

Finally, size matters. Jumping from a small to a large can nearly double your drink’s caloric count. Now, we’re not dissing the “grande,” but is a venti really necessary? Probably not. Follow these tips and you’ll be well on your way to a brighter tomorrow.