Move over, pumpkin spice latte: ‘This is officially the season for peppermint mochas, gingerbread and eggnog lattes, and steaming mugs of hot chocolate. While we’re all for splurging on these beverages when the occasion calls for it ― which, in our opinion, should happen for the entirety of the holiday season ― the sugar crash that comes with these drinks isn’t exactly fun.

Because we don’t want to deprive you of these sweet sips, we talked with nutritionists to find out when to time your holiday-themed latte and hot chocolate consumption so you feel good all day long. Here’s everything you need to know.

Because these beverages are both sweet and caffeinated for the most part, you’ll want to try to consume them before noon, according to a registered dietitian Eleana Kaidanian. “Many of these festive drinks, in addition to the excessive sugar content, also contain caffeine and that duo is not a recipe for sleep,” she said. “Avoid having them later in the day unless they are caffeine-free and unsweetened.”

That being said, it’s not a good idea to drink them on an empty stomach, according to Mary Wirtzregistered dietitian and nutritional consultant at Mom Loves Best.

“Sugar-laden beverages, such as a holiday-themed latte, are best consumed with or just after a meal,” she explained. “The protein and fiber consumed at that meal will help to slow digestion of the sugars in the beverage and therefore leave an individual with