Winter is coming. The weather is getting colder and a hot chocolate or hot coffee on the way to class is becoming a great “kick-starter” or maybe just a great way to warm up. Today, with the world’s discoveries of cappuccinos, lattés, frappucinos, and so much more, it seems like everyone has some type of coffee cup in their hands.

Coffee is a favorite during finals. You may want to find a good caffeinated beverage to accompany you during your long, late hours at the library or in study groups.

It’s also a proven fact that coffee is good for you. Some studies have shown that coffee may reduce the risk of type-2 diabetes.

However, coffee is also loaded with caffeine, which isn’t necessarily good for your health or your kidneys. We should all follow the rule of thumb, “all things in moderation.” Too much of anything isn’t good.

Coffee is naturally calorie free. But you’d be surprised at how many calories you’re consuming in those innocent-seeming, creamy coffee drinks.

Let’s look at a few drinks from Starbucks as an example. A grande Café Vanilla Frappuccino light-blended coffee (made with 2% milk) has 190 calories and five grams of fat. A Pumpkin Spice Latte with whip cream has 380 calories and 13 grams of fat. A Hazelnut Signature Hot Chocolate without whip cream has 510 calories and 22 grams of fat.

Even when you walk into a Circle K and grab a hot cappuccino, you’re going to consume 320 calories and 12 grams of fat in just one 16 oz. cup.

Some cafés may offer low-fat or low-sugar alternatives. You may find that these taste like your regular beverage, but with lower calories and fat.

You can also control the calories by carefully choosing what you add to your coffee. Using skim milk instead of whole reduces the calories and fat, and can be a reasonable choice.

Jazzman’s in the Student Union offers skim milk, and if you’re getting a regular coffee, there is a stand by the registers to add 2% milk or cream to your coffee. But try not to overload it with cream.

To add taste but cut down on calories, try using no-calorie sweeteners, low-fat creamers or reduced-sugar additives.

Whatever you choose, enjoy that hot and invigorating coffee. Just don’t overdo it.