Meta: Here’s a list of the menu options at Arby’s you should go with, to minimize the damage to your diet.

Plenty of nutritionists will tell you that you ought to limit your visits to fast-food joints in general. But fast-food is basically part of modern culture, so it’s not surprising if you find yourself at an Arby’s.

If that happens, it doesn’t mean that you will necessarily wreck your diet. Go with the right choices, and you can enjoy a yummy treat without having to risk your health too much. And to help you out, here are the items you should pick from:

Classic Roast Beef

This is the marinated roast beef sandwich with the toasted sesame seed bun that made the Arby’s reputation, and it’s arguably the most popular option off the Arby’s menu. It uses thin slices of beef, but there’s so much of it, folded and set on top of one another. This is the main reason why it offers 23g of protein.

The good news here is that this is both popular and not all that bad for your health. One of the reasons for this is that it only contains 360 calories. That’s virtually an anomaly in the fast-food world, where sandwiches with more than a thousand calories aren’t all that rare. It also contains only 5g of saturated fat.

Of course, it’s not perfectly healthy for you, since it contains 970mg of sodium. High sodium content is a problem in Arby’s, though you can probably say the same thing for the entire fast-food industry. And if you compare the sodium content with some other choices, you’d actually be thankful that it’s less than a thousand mg of sodium. Other choices can exceed 3,000mg!

Turkey Gyro

The prices for the gyros are between $5 and $6, and you have 3 options. The turkey gyro is perhaps the healthiest choice, as you only get 470 calories and 3.5g of saturated fat to go with the 25g of protein.

The roast beef gyro, in comparison, comes with 550 calories and 7g of saturated fat. The traditional gyro comes last, with 710 calories and 13g of saturated fat.

Again, keep in mind that this option isn’t good for those on a low-sodium diet. The turkey gyro still comes with 1,520mg of sodium.

Buttermilk Crispy Chicken

If you’re in the mood for a chicken sandwich, then the Buttermilk Crispy Chicken is a great choice. It’s a simple sandwich with no fancy stuff. You get the crispy buttermilk, chicken breast, along with mayo, lettuce, and tomato with the star top bun.

What’s more, it shouldn’t wreck your diet too much with its 510 calories and 5g of saturated fat. You do have to deal with the 1,230mg of sodium, though the 24g of protein is great.

Chopped Farmhouse Salad with Roast Turkey

If you want salad with your sandwich, this is a great option. It only comes with 240 calories, though it also has 7g of saturated fat. This also works for a low-carb diet, as it only contains 9g of carbs plus 23g of protein.

It also has 940mg of sodium, which is actually not bad at all compared to the other items on the menu. If you don’t mind adding an extra 230mg to your tally, then you can still go with the Dijon honey mustard dressing.

Chopped Side Salad

This is what you get when you’re worried about the consequences of going with the curly fries to accompany your sandwich. Not even a dietician will object to this choice, as it only contains 70 calories and 2.5g of saturated fat.

And it’s miraculously low in sodium, and not just in comparison with the other items here. It only contains 100mg of sodium, which is astonishing.

Snack Size Vanilla Handcrafted Shake

Just because you’re on a diet doesn’t mean that you can’t enjoy some fast-food dessert every once in a while. When you’re at Arby’s, go with the vanilla shake. Just make sure you limit the order to just the snack size, so you get a delicious treat with only 250 calories and 5g saturated fat. And you don’t have to worry too much about the sodium content either, with just 210mg of sodium.

It’s true that it packs 37g of sugar, but that can’t be helped. It’s dessert, after all. At least you’re not getting the large size of the vanilla shake. That option is just nasty to your health, since it packs a monstrous 115g of sugar. There’s just no way you can consider that for your healthy diet.

No go enjoy your visit to Arby’s!