If you’re trying to reduce your fat intake, stay slim or even lose weight, you should watch more than just what you eat. Certain drinks are so high in fat, sugars and calories that they really have no place in a healthy diet.

When it comes to plain alcohol (rather than cocktails or mixed drinks), the calories tend to add quickly but the fat content stays low. Beer, for example, packs 150 calories per 12 oz., while vodka, gin, and rum only have about 65 calories per ounce (which is about what most people drink, anyway). The same is true of non-alcoholic drinks, which tend to be high in sugar. Juices are a good example. Individual servings (16 fl oz) average 230 calories and 40 grams of sugar. Sports drinks are often loaded with caffeine and sugars –ok for energy if you’re a long-distance runner, but too much for the average individual. Powerade is a good example: at 280 calories and 76 grams of sugar per bottle, they certainly add up and can cause weight gain.

The real losers, however, are the mixed drinks that are sold at Starbucks and similar coffee houses. Not only do they pack a large number of calories and sugar, but their fat content is schockingly high. Here are some examples:

• Starbucks’ Iced White Chocolate Mocha®: 490 calories, 24 grams of fat.
• Burger King’s Chocolate Ice Cream Shake:950 calories, 29 grams of fat
• Baskin-Robbins’ Turtle Blast®: 540 calories, 17 grams of fat.
• Tulley's Espresso Shake®: 804 calories, 42 grams of fat.
• Starbucks’ Caramel Mocha with whipped cream: 370 calories, 17 grams of fat
• Hot Buttered Rum: 418 calories, 28 grams of fat
• Baileys’ Chocolatini: 440 calories, 18 grams of fat

To reduce calories and fat in your drinks, you should ask servers to hold the whipped cream, use skim milk when possible, and reduce the amount of liquor in the coffee drinks. You can also opt for a smaller size or request it sugar-free. Any extra flavoring in the form of syrups is high-sugar/high-fat, so avoid it.

If you’re a Starbucks regular, here are some drinks that packs less than 200 calories and 5 grams of fat:

• Nonfat Caramel Macchiato: 170 calories, 1 gram of fat
• Coffee Frappuccino Blended Coffee: 190 calories, 2.5 grams of fat
• Iced Coffee with Classic Syrup: 60 calories, 0 grams of fat
• Steamed Apple Cider: 180 calories, 0 grams of fat
• Nonfat Caffe Mocha (w/o whip cream): 170 calories, 1.5 grams of fat