If you always squeeze something sweet and sticky on top of your breakfast, you might not realize just how many calories are being added on to your meal. Just one small tablespoon of honey clocks in at 64 calories! Lighten things up and take this tip from dietitian Julie Upton, MS, RD of Appetite For Health. If you want something sweet on top of your oatmeal, yogurt, or latte, opt for cinnamon, vanilla extract, or almond extract. All provide the essence of sweetness but without any calories or actual sugar, and beyond adding a nice hint of spice, cinnamon also helps temper your blood sugar's responses to carbohydrate-containing foods — it's the perfect addition to your breakfast bowl.