9 Ways to Eat Healthy at the Cafe From Men's Health Magazine

Espresso
Always choose cappuccinos over lattes. With nearly half the amount of milk, you'll save about 60 calories per medium cup - which adds up fast. Still, when you start adding syrups and whipped topping, both can be dangerous. A large flavored espresso drink made with 2% milk can cost you about 300 calories and 8 grams of fat.

Frozen Coffee Drinks
The worst of all coffee categories. With the heavy reliance on dairy, syrups, and whipped cream kickers, these may as well be labeled "caffeinated milk shakes." Expect to invest between 400 and 700 calories in one of these frozen follies.

Flavored Syrups
Flavored syrups are made almost entirely of high-fructose corn syrup. Count on 20 calories and 5 grams of sugar per pump. Luckily, health-minded places also carry a good array of sugar-free, zero-calorie syrups like chocolate, hazelnut, and caramel

Americano
Made from a few shots of espresso and hot water, this is the best espresso drink on the menu. It's like coffee, with an extra kick.

Quiche
Quiche is good for a reliable dose of protein, but it comes at a price. Thanks to an oily pastry shell and an unfettered load of cheese, a slice may carry 500 calories or more. The best part about quiche? The simple salad that is nearly always served on the side.

Breakfast Sandwiches
This is a relatively safe spot on the menu, but there's still a strategy to getting the best sandwich. Cap the caloric load at 400 by opting for the smallest bread and avoiding sausage. The best combo? Egg, ham, and American on an English muffin.

Bran Muffin
Putting a fancy name on a pastry is like putting lipstick on a crocodile. No matter how you dress it up, it still bites. A bran muffin might come with a couple grams of fiber, but that's a small pittance for a breakfast that can easily eclipse 400 calories - especially considering that the bulk of those calories comes from the same sugars and starches that make up everything else in the pastry case.

Almond Biscotti
At 100 calories apiece, this coffee-shop classic makes a reasonable treat - but not if you're pairing it with a sugar-injected latte or blended drink. Pair it with a plain ol' cup of joe or a cappuccino and you'll keep the damage to a minimum.

Yogurt Parfait
The healthiest way to satisfy your sweet tooth. The yogurt is loaded with gut-friendly bacteria, protein, and calcium, and to make it a parfait, it's blended with a mix of berries, each of which brings to the cup a unique kick of antioxidants. Just make sure the base is plain - not sugar-laden flavored - yogurt and that the calorie-dense granola is applied with a modest hand.