Shaping Up: Are your autumn coffee habits adding more sugar than you think?

But have you ever stopped to think about how much sugar is in your favourite coffee?

When we think about sugar, we usually think about chocolate, biscuits, cakes and fizzy drinks. We do not always think about what is in our coffee.

A regular latte made with coffee and milk can be a fairly simple drink. But once you start adding flavoured syrups, sweet sauces, whipped cream and toppings, things can change quite a bit.

For example, Costa's White Chocolate Iced Whipped Latte contains around 199 calories and 28g of sugar in a medium takeaway serving made with semi skimmed milk. That is roughly seven teaspoons of sugar, before you have eaten anything alongside it. Caffè Nero's iced spiced pecan latte contains around 185 calories and 24.5g of sugar, according to its published nutritional information.

To put that into perspective, 28g of sugar is roughly seven teaspoons. That can be quite surprising when you are simply buying a coffee.

Of course, not every flavoured drink contains the same amount. The size you choose, the type of milk and the extras you add can all make a difference. Even a smaller drink can contain plenty of sugar if it has several sweet additions.

The good news is that I am certainly not suggesting you need to give up your favourite coffee.

Healthy living should not mean missing out on the things you enjoy. It is about understanding what you are having and making choices that work for you.

There are a few simple ways to do this. Try choosing a smaller size, asking for fewer pumps of syrup or skipping the whipped cream. You could also try a regular latte with a sprinkle of cinnamon for a little autumn flavour without all the extra sweetness.

Another thing worth remembering is how often you buy these drinks. Having a festive coffee as an occasional treat is very different from having one every day without thinking about it.

If you enjoy a coffee on your way to work, there is no reason to stop. Just take a quick look at the nutritional information and decide what suits you best.

I think the biggest mistake people make with healthy living is believing they have to be perfect. You do not. Small changes to everyday habits can make a difference over time.

So, the next time you order your favourite autumn coffee, enjoy it. Just remember that what you drink counts towards your overall diet too.

You can enjoy the flavours of autumn and still look after your health. Sometimes, all it takes is knowing a little more about what is in your cup.

RECIPE

Spicy Chicken and Halloumi Wraps

These wraps are full of flavour, easy to prepare and ideal for lunch or a quick evening meal. The spicy chicken, salty halloumi and fresh salad work really well together.

Serves 4

Ingredients

4 chicken breasts, sliced 225g halloumi, sliced 4 large tortilla wraps 1 red pepper, sliced 1 red onion, sliced 2 tbsp olive oil 2 tsp smoked paprika 1 tsp ground cumin ½ tsp chilli powder 1 tsp garlic granules 1 lime 4 tbsp natural yoghurt Shredded lettuce Salt and black pepper

Method

Mix one tablespoon of olive oil with the smoked paprika, cumin, chilli powder, garlic granules, salt and pepper.

Coat the chicken in the seasoning.

Heat a frying pan and cook the chicken for around 8 to 10 minutes until cooked through.

In another pan, heat the remaining oil and cook the pepper and onion until softened. Add the halloumi and fry until golden on both sides.

Mix the yoghurt with a squeeze of lime juice.

Fill each wrap with lettuce, chicken, peppers, onion and halloumi. Finish with the lime yoghurt, roll up and serve.

WORKOUT

Ten-Minute Workout: The Autumn Energy Boost

As the days get colder, it is easy to spend more time sitting indoors. This quick workout is a simple way to get moving, raise your heart rate and fit some activity into your day without needing a gym.

Set a timer for 10 minutes. Work through the exercises in order, completing as many quality repetitions as you comfortably can during each 45 second period. Rest for 15 seconds before moving to the next exercise. Complete two rounds.

The workout

Bodyweight squats

High knees

Press ups

Alternating reverse lunges

Bicycle crunches

Glute bridges

Squat jacks

Mountain climbers

Star jumps

Burpees

I always advise a light warm up before you start and a good stretch afterwards. Work at a pace that suits your fitness level, and choose easier variations whenever you need to.