If you simply don’t have the time or the energy for healthy food, you can still make some good choices with fast food. As Cinergy Health explains, however, you can actually consume your entire day’s levels of sodium and fat in one sitting if you aren’t careful. Here, Cinergy Health offers key ways to eat out and to still do so in a healthy way.

If you’re ordering a burger, order the smallest one they have and ask for extra tomato, lettuce and other toppings. Stay away from mayo and use mustard and ketchup instead since they don’t have fat. Hold off on the cheese since it can add another 100 calories and 10 grams of fat.

If you’re ordering fish or chicken make sure to get it grilled and un-breaded. If you’re eating roasted chicken, take the skin off and always steer away from fried fish or chicken. Ask for sauces on the side and use mayo and ketchup sparingly.