Coffee drinks and blended fruit smoothies sound innocent enough, but the calories in some of your favorite coffee-shop or smoothie-stand items may surprise you. Check the Web site or in-store nutrition information of your favorite coffee or smoothie shop to find out how many calories are in different menu items. And when a smoothie or coffee craving kicks in, here are some tips to help minimize the caloric damage:

• Request that your drink be made with fat-free or low-fat milk instead of whole milk

• Order the smallest size available.

• Forgo the extra flavoring. The flavored syrups used in coffee shops, such as vanilla or hazelnut, are sweetened with sugar and will add calories to your drink.

• Skip the whip. The whipped cream on top of coffee drinks adds calories and fat.

• Get back to basics. Order a plain cup of coffee with fat-free milk and artificial sweetener, or drink it black.

• Many coffee shops offer a good variety of teas, green tea included, which can offer a nice taste and still be a healthy choice.

At the smoothie stand:

• Order a child’s size if available.

• Ask to see the nutrition information for each type of smoothie, and pick the smoothie with the fewest calories.

• Hold the sugar. Many smoothies contain added sugar in addition to the sugar naturally in fruit, juice, or yogurt. Ask that your smoothie be prepared without added sugar: the fruit is naturally sweet.

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