Most people enjoy a coffee or tea. We’re not asking you to get rid of all the joys in your life!

There are about 180 calories in a standard flat white coffee, so they do add up. Of course that’s not including any added sugar.

If you are adding sugar to your coffee or tea, here's some good news. Your tastebuds regenerate roughly every 2 weeks so we promise you will get used to not needing the sweetness.

There's no reason to give up tea, whether it's black or with milk. Remember milk is an important source of calcium. Of course herbal tea is fantastic, so go ahead and enjoy the multitude of varieties out there.

Whether you choose soy, nut or grain-based milk, we recommend unsweetened varieties that are also calcium fortified if possible.