There is something lovely about grabbing a warm coffee on a cold autumn morning.
As the weather gets colder, the pumpkin spice lattes, caramel coffees and gingerbread drinks start appearing on coffee shop menus.
They are a little treat that many of us look forward to.
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But have you ever stopped to think about how much sugar is in your favourite drink?
A regular coffee with a splash of milk is one thing. Add flavoured syrup, whipped cream, chocolate sprinkles and sweet toppings, and it can become a very different drink.
Some large flavoured coffees can contain more than 30g of sugar.
That is around seven and a half teaspoons in one cup. The amount varies depending on the coffee shop, size and ingredients, so it is always worth checking the menu information.
The surprising thing is that we do not always think of drinks as part of what we eat.
You might be keeping an eye on your meals, choosing healthier snacks and trying to stay active. But if you are having a large flavoured latte every day, those extra calories and added sugars can quietly add up.
That does not mean you need to give up your favourite coffee.
Being healthy should not mean missing out on every little treat. It is about understanding what you are having and making choices that work for you.
There are a few easy ways to enjoy your coffee without adding quite so much sugar.
You could try a smaller size, ask for fewer pumps of syrup or skip the whipped cream. You might find that you still enjoy the drink just as much.
Another option is to make your own at home. You can use your usual coffee, warm milk and a little cinnamon to create something that feels like an autumn treat without needing lots of added sugar.
It is also worth remembering that not all sugar is the same.
Milk contains natural sugar, so the total sugar shown on a nutrition label is not necessarily all added sugar. The extra syrup and toppings are the things to look out for.
And this applies to more than coffee. Hot chocolate, sugary tea, fizzy drinks and some fruit drinks can all add sugar to your day without making you feel particularly full.
My advice is simple. Do not worry about the odd seasonal latte. Enjoy it if you want one. Just be aware of what is in it and how often you are having it.
You don't have to give up your favourite autumn treats. You just need to know what you're choosing.