A fast food place isn’t exactly a paradise for nutritious eating, but sometimes you just have no other choice. Try to following these tips for making better choices at fast food joints.

Never assume that a salad is the healthiest choice on the menu. For example at Taco Bell, a taco salad with ranch dressing, weighs in at 1,167 calories, has more calories than any other food item on the menu. (with 61 percent of the calories coming from fat) Often salad bars can be a dieting danger zone, as well. For example if you cover your lettuce in blue cheese dressing or add on the marshmallow ambrosia, potato salad and olives, you may be end up worse off than if you order a burger with fries.

Any time you order burgers and sandwiches, always look for words like “junior” and “small.” In addition order your burger without  cheese, special sauce, and mayo.  Adding lettuce, tomato, onion, mustard, ketchup, and pickles can supply plenty of flavor. Remember to avoid items with the words “super” or “double” on the menu. In the end if you can’t stop yourself from having those two all beef patties, special sauce, lettuce, cheese, pickles, onions on a sesame seed bun, at least try to balance out the calories with exercise.