By Karen Ansel, MS, RD

When it comes to hidden fat and calories, your drink may be delivering more than you bargained for. In fact, sipping just one extra can of soda a day can add up to nearly 15 new and unwanted pounds in a year. But that liquid refreshment doesn’t need to add to your bottom line. We reveal the healthiest – and most waistline-friendly – drinks to grab on the go.

Starbucks – Espresso
Counterintuitive as it may seem, an espresso from Starbucks actually has less caffeine than a cup of Joe. With only 75 milligrams of caffeine per cup, this brew gives you a kick compared to the 260-milligram jolt you’d get from a tall coffee. How so? It all boils down to caffeine per ounce. Ounce per ounce, espresso does have more caffeine than coffee, roughly 75 milligrams versus 22 milligrams. But because that cup of java is 12 times bigger, its caffeine really adds up.

Jamba Juice – Probiotic Fruit & Yogurt Blends

Jamba Juice just made your smoothie even healthier. Their Probiotic Fruit & Yogurt Blends pack a probiotic boost to improve digestion and bolster your immune system. Made with nonfat yogurt, soymilk, and whole fruit, they’re available in three good-for-you flavors: strawberry, mango, or blueberry. One 16-ounce smoothie boasts roughly 15% each of your daily dose of calcium and iron, half of your day’s vitamin C, and 2 to 3 grams of filling fiber for 230 to 250 calories.

Einstein Bros Bagels – Medium Iced Latte
Craving something cool and caffeinated? A medium iced latte from Einstein Bros Bagels hits the spot. Ask for yours with nonfat milk and you’ll shave off some serious fat and calories – and get 16 ounces of refreshment for a surprisingly low 60 calories and zero grams of fat. You’ll also score a quarter of your day’s calcium and 7 grams of high-quality protein.

McDonald’s – Small Nonfat Latte
Among its dizzying array of coffee drinks, frappes, shakes, and smoothies, McDonald’s serves up a winner. Its small, 12-ounce, nonfat latte packs as much calcium and protein as you’d get from a glass of milk, all for only 90 calories and zero grams of fat. Pair it with a Fruit and Maple Oatmeal for a hearty breakfast or an order of Apple Dippers with Low-fat Carmel Dip for a satisfying snack.

Seattle’s Best – Small Nonfat Chai Latte
One of the best nutrition bargains at Seattle’s Best is a tea drink. For only 140 calories and zero fat grams you can walk away with a chai latte that’s way skinnier than the competition. And if you don’t do dairy, you can still drink up. This spicy elixir is also available in a 150-calorie soy version. Did we mention that each variety packs 20% of your daily calcium, too?

Dunkin’ Donuts – Small Green Tea

Sometimes simpler is better. Skip the souped-up coffee drinks and order a small, zero-calorie green tea at Dunkin’ Donuts. You’ll get a cupful of flavonoids, antioxidants that have been shown to prevent cancer and improve heart health. You’ll get a mental boost, too. Green tea contains theanine, a compound that enhances energy and concentration, without the jitters you get from all the caffeine in a cup of coffee.

The Coffee Beanery – Mocha Cream

We’re not sure exactly how The Coffee Beanery does it. Their ultra-decadent coffee and cocoa Mocha Cream concoction rivals the creamiest of coffee drinks, yet clocks in at a mere 120 calories. Laced with orange and vanilla and then topped with whipped cream and chocolate shavings, this creamy mocha brew is satisfying enough to curb the 4 p.m. munchies and give you a lift at the same time. Sure it has 6 grams of fat, but on the flip side you get 6 grams of protein, too.

Burger King – Fat Free Milk

Who says fast food has to be filled with fat? While many fast food restaurants like McDonald’s, Wendy’s, and Subway now offer lowfat milk, Burger King is the only one to serve their moo juice fat free. That means fewer calories (100 calories total), zero fat, and a healthy dose of potassium to offset the blood-pressure-raising effects of some of those fast-food menu items.