It’s no secret opting for most menu items other than a standard cheeseburger and fries at a fast food burger joint generally reduces intake of calories, fat, sodium, cholesterol – the list goes on. In an effort to save face, most fast food restaurants have introduced healthier alternatives to burgers and fries, and Burger King is no different.

Eat This: Tendergrill Chicken Sandwich (no mayonnaise); Side Garden Salad*

Not that: Whopper with cheese; small fry

Calories and Fat: The Whopper and fries meal has 940 calories and 55 grams of fat. The chicken sandwich and salad meal has 620 calories and 24 grams of fat.

Difference: The Whopper meal’s fat content more than doubles that of the chicken sandwich and salad, and burger and fries carry 320 more calories. The Whopper and fries also have 1.5 grams of trans fat, compared to the chicken sandwich’s none. The chicken sandwich and salad meal is also a big winner in protein content, offering 61 grams of protein to the Whopper and fries’ 33.

The Tendergrill Chicken Sandwich and side salad is a great way to trim away excess fat and calorie content from your lunch and add protein.

Check back weekly for more small changes you can make in your eating habits that may make big changes in your waistline. New Eat This, Not That features are posted each Saturday.

*The numbers represent the side salad with a serving of light Italian dressing.