Many of you reading this fitness blog probably visit Starbucks several times a week. The coffee chain has become a daily habit for millions, but it can also be an unnoticed source of unwanted calories and fat.

According to Starbuck's web site, a grande Cafe Au Lait contains 140 calories and eight grams of fat. If you simply request nonfat milk in your coffee, you can cut out all of the fat and more than 40% of the calories. The daily dose of coffee will still cost you 90 calories, without sugar, but given the lack of fat, it won't increase your waistline.

For those of you who opt for soy instead, a grande coffee contains 110 calories and three grams of fat. Just don't order the breve with your coffee, it jacks up the calories to a gut busting 300 calories.