If your morning routine consists of a cup or two of joe, then you really will be ready to rise and shine. It turns out, coffee is more than just a tasty way to start your morning—the sip offers some serious health perks: Studies suggest it’s associated with a decreased risk for Parkinsons disease and type 2 diabetes. Coffee also delivers a shot of energy and can help power you through a workout. Researchers believe it’s the combo of caffeine and antioxidants in the beneficial brew.

But sip strategically! When you start sprinkling in the sugar and pouring in the cream and syrupy add-ins, you can easily get into trouble in the form of extra calories, fat and sugar—or unknown chemicals, like artificial sweeteners. Here are a few ways to flavor up your morning cup without derailing your diet.