Lots of fast food places offer things that aren’t on the menu, you just have to know how to ask for them.

How sloppy is that triple Whopper with cheese? It has 1,250 calories, or 62.5% of the recommended 2,000-calories-per-day diet. The Fried Macaroni and Cheese from the Cheesecake Factory? Try 1,570 calories — according to health experts, you’re better off eating a stick of butter.

In this country, we spend big money on fast food. In fact, more money than on higher education, personal computers or cars. But conquering your fast food cravings isn’t an easy feat. So here is some advice to help avoid the on-the-go calories.