Fall is here, and it’s pumpkin spice latte season, but one cup of the seasonal favorite can pack a lot of empty calories.

If you need your pumpkin spice latte fix, Beth Czerwony, a registered dietician with Cleveland Clinic, suggested some simple swaps you can make when ordering to cut the calories. For example, get skim or almond milk rather than whole milk, and opt for less syrup or a sugar-free one.

You can also skip add-ons like whipped cream.

Being mindful of portion size is important as well. Ordering a smaller size can save you a lot of calories. You can even try making the fall favorite at home.