Quick and cheap is appealing these days, and sometimes — at the airport, out shopping, with the kids — you might have to hit up a fast food joint. There’s no reason to blow your daily calorie budget in one meal. This new series will cover the popular nationwide chains to help you make smarter, healthier choices at the counter.

First up, Burger King. We suggest…

ORDER: Whopper Jr.
The Whopper Jr. burger without cheese or mayo has 290 calories and 12 grams of fat. Even if you split a value fries and sip on some water or diet soda, your grand total equals 400 calories and 17.5 grams of fat. That will leave you enough calories for a sensible breakfast and dinner that day.

NOT: The Double or Triple Whopper
A Triple Whopper with cheese and mayo has 1250 calories and 84 grams of fat. That’s 63% of your daily calories and 100% of your allowable fat for the day (based on a 2000 calorie diet)! The Double Whopper with the full fixings isn’t much better with 1010 calories and 64 grams of fat. Add a large fries and your grand total is 1830 calories and 112 grams of fat. If you still add a milkshake or soda, well, need I say more?

Note: There are some lower calorie chicken options on the menu (see Burger King’s nutrition guidelines), but since this is Burger King, we focused on their star players: the burgers.